WOD: 10/8/19

Skill/Stability/Strength
1a) Strict Pull Up Negatives: 1/5 x 5 (1 warmup set on rings, then 5 work sets)
– Jump up, then 5-7 Second descent with perfect control
– [Advanced: strict UP, weighted]

1b) Strict Dips: 1/4 x 10-12. (1 warmup set of push ups, then 5 work sets)
– [Advanced: 3, 3, 3, 3 tempo, weighted]

2) Ensure all scaling is correct for ”Nutshell”

Conditioning 
”Nutshell”
25 Burpee Box Jumps (24, 20)
50 Shoulder-2-0verhead (135, 95)
25 Burpee Box Jumps

12:00 Time Cap

Extra Credit (After Class)
AMRAP 5:
25 Lying Tricep Extensions
25 Banded Pulldowns
25 Banded Pull Aparts

1 thought on “WOD: 10/8/19

  1. MATT VH 95. 95
    ARTHUR 9:26. 95/S
    JEN H. 10:40. 50/S/15”
    GREG H. 11:47. 95
    CARLOS C. 90 /95
    ARTURO 🙂
    ETHAN 11:29. 95
    HARLEY 80 RX
    IVAN C. 11:45. 75/S
    STEVE. 11:32. 105/S
    GISELLE 90. 55/S
    BRIAN M. 88. 115
    VIVIANA. 93. 65/S/15”
    KATHY. 99. 50/S

    ART. 🙂
    ANDREA. 11:45. 75
    PAUL. 🙂
    RAQUEL. 9:30. 55
    JEREMY. 10:20 RX
    ALICIA. 9:54. 55
    JEN. 9:57. 20 DB
    MICHELLE. :). 35
    RICH. 11:59. 115

    DAN. 7:19. RX
    CAM. 11:36. RX
    ANNIE. 99. 35
    MONI 90 RX
    JANET. 96. 65
    MERCI. 84. 65

    NATE. 11:45. RX
    MATT D. 🙂
    PAT. 8:43. 95
    PV. 92 REPS. 75
    JOHN. 9:55. 115
    HAMM. 93 REPS. 95

    PRICE. 96 REPS RX
    GUSS 9:55 RX
    FRITO. 11:38. RX
    PAUL. 67 REPS RX
    CHRIS. 83 REPS. 35
    KASEY 85 RESPS RX
    GABBY. 11:55 RX
    ERIC A. 93 REPS. RX
    MAYA 76 REPS 75
    ABRAHAM 66 REPS. 95
    GINA. 11:46. 35
    MISSY. 11:32. 75
    AARON. 75 REPS. 115
    SHAWN. 11:44. 115
    AMY 🙂
    SHANNON 11:40. 55

    JUSTIN. 11:00. 95
    KRISTIN. 24B. 35
    JESSICA 20 BURPEE
    APRIL. 11:47 RX
    YESSENIA. 11:29. RX
    KARA 9:55. 55
    BRITTNEY. 13B. 75
    MATT. 11:49. 75
    JOEY. 18B. 75
    DAVID. 44S 20. 115
    MARC. 9:52. 95
    ASHLEY. 56 25

    JUNIOR. 11B
    JULIAN. 11:42 S
    CARLOS. 11:58. 115 S
    ANDRES 11:21 RX
    BELINDA. 43 S20
    JAZMIN. 19B
    ALEJANDRA. 12B
    SHANNON. 18B. 55
    PATTY. 16B. 65
    JEANNIE 38 S 20. 75
    YER. 9B. 65
    RAJU. 46 S 20. 75

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