WOD: 10/3/19

Skill/Stability/Strength
1) EMOM x 8:
3 Box Squats @65% of Back Squat 1RM
– 13-15” Box – parallel squat
– If no recent max use a moderate load.
2) Hybrid Stance RDLs: 1/3 x 10 (1 ramp-up set + 3 challenging sets of 10)
– hybrid stance = wider than conventional but closer than sumo.

Conditioning
AMRAP x 8:
21 KB Swings (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell

Auxiliary
3-5 Rounds of:
60 Yard Heavy Sledpull Powerwalk
30 yard Farmer Carry, AHAP – use handles if possible
Rest 2:00 between rounds

12 thoughts on “WOD: 10/3/19

  1. ARTURO 🙂
    BRIAN. 2+2 SQ RX
    ANTHONY. 3+4 SQ RX
    ARTHUR 2+8 SW RX. 7:30
    PAUL 🙂
    ETHAN. 3+18 SW. 45
    JEN 3. 35
    ESPY 🙂
    VIVIANA 2+14 SW. 35
    MERLEN. 2+3 SW. 18
    ROBBY. 2+7 SW RX
    HARLEY 2+3 SW MOD
    BRIAN M. 2+12 SW RX

    APRIL 2+5 B – RKBS
    JULIE 2+2 B RX
    ALICIA 2+8 B 35
    MICHELLE 2+9 KBS. 35
    JEREMY 3+14 SW RX
    MATT
    SHAWN 🙂
    ANDREA. 2+14 GS RX

    NATE 2+12 SW RX
    JASON 2+15 GS 53
    JEN 3+6 BJ MOD
    JOSE 2. 35
    SEAN 2+1 B 53
    TROST 2+12 SW RX
    CAM 2+1 B RX
    JANET 1+7 GS RX
    MERCI 2+7 GS. 35
    BERNICE 3. 26
    ANNIE 2+21. 26

    WILL 🙂
    ERIC. 2+9 SQ. 35
    VICTORIA. 3+15SQ 26
    RON 2+5 SQ 53
    PAT 2+8 SQ RX
    BRITNEY 2 RX
    MATT 2+15 KB RX
    MONI 2+11 KB. 44

    MATT. 2+7 SQ. 53
    KRISTEN. BURP. 26
    FRITO
    JESSICA 2+8 SQ. 44
    CHRIS. 2. 35
    KRISTIN
    AARON
    MISSY 2+18 KB MOD
    AMY 3+5KB. 35
    SHAWN
    GINA. 2+15 KB. 35

    RITU. 1+8 SQ MOD
    ASHLEY. 2+21 KB. 18
    JOEY. 2+2 SQ. 53
    DAVID. 2+3 KB. 53
    JUSTIN. 2+2 SQ. 53

    GABBIE
    CALOS
    JULIAN
    DBO
    JEANNIE 2+19 KB. 35
    JAZMIN
    SHANNON. 2+2SQ 26
    GABBY. 2+2 Q RX
    RAJU
    HERMY
    BELINDA. HAPPY BIRTHDAY 🙂

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