WOD: 10/4/19

Skill/Stability/Strength
1a) DB Bench Press w. neutral Grip: 1/4 x 10-15 (1 warm-up set + 4 ”work sets” with a challenging load for all sets)

1b) Hammer Curls: 1/4 x 10-15. (1 warm-up set + 4 ”work sets” with a challenging load for all sets)

Conditioning 
Every 5:00 x 4 Sets:
15/12 Calorie Row
15 DB Push Press (50, 35)
15 DB Hang Power Cleans (50, 35)
15 Toes-2-Bar

*Score = slowest split
[Rx+= 20 Cals/Reps]

Auxiliary
a) Standing OH Tricep Extensions w DB: 3 x 10-12
b) Banded Pulldowns: 3 x 10-15

1 thought on “WOD: 10/4/19

  1. PAUL 🙂
    ARTURO 🙂
    FRITO 4:03*
    GISELLE 3:18*
    VIVIANA 3:37*
    DAN 4:42 RX+
    ANTHONY 3:09 RX
    BRIAN F 🙂
    ARTHUR 🙂
    NATHAN 3:54*
    MARLEN 2:48*

    NATE 3:40 RX
    JEREMY F 3:09 RX
    ROBERT 5:00 RX
    MATT V. 3:18. 35
    JIM B 5:19
    JOHN S 🙂
    ANDREA 🙂
    MERCI MOD
    MICHELLE 🙂

    MERIDETH 3:40 20
    ROSA 🙂
    AMANDA 3:50. 20
    JOSE 🙂

    RON 4:15 35
    SAM 3:02 35
    ERIC 3:16 – 25, KNEES
    SHAWN. 3:04. 35,40, V-UPS
    MONI 4:00, 25, KNEES
    WILL 🙂
    SUE 🙂
    PAT 🙂
    ABRAHAM 4:30. 30
    GREG 5:00 RX
    AMY 2:59 20
    ERIC 4:19. 35
    ASHLEY 3:07. 10, KNEES
    ETHAN 352. 35

    GUS 3:56 RX
    KRISTEN 4:00 VARIOUS
    CHRIS 🙂 4:31
    BRIAN 3:19. 40
    JUSTIN 4:00 35
    CAM 🙂
    PPAUL 4:40. 35
    JOEY 🙂

    KARA :). 4:30. 20
    BRITTNEY 3:56. 25
    RITU. 4;54. , BIKE, 11 CAL/15
    JOHN 4:45. 20
    IAN. 4:37. 40
    APRIL. 2:54. V-UUPS
    YESENIA 🙂
    CARLOS :). 40,
    ANDRES. 4:59. RX
    JULIAN 🙂

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