WOD: 10/10/19

Skill/Stability/Strength
EMOM x 6:
3 Box Squat @70% of Back Squat,
– 4 warm-up sets to build to 70% before starting EMOM
– 13-15” Box – parallel squat
– If no recent max use moderate load

Conditioning
AMRAP 3:
DB Hang Squat Cleans (50, 35)
Rest 3:00
AMRAP 3:
DB Thrusters (50, 35)
Rest 3:00
AMRAP 3:
DB Hang Squat Clean + Thruster (50, 35)
Rest 3:00
AMRAP 3:
Single Arm DB Walking OH Lunges (50, 35)
*Score = total reps achieved for all four AMRAPs combined.

Extra Credit
Banded Pull-through: 4 x 25

1 thought on “WOD: 10/10/19

  1. CARLOS. C. 24. – 35. 18/50 – 100’/35
    HARLEY.
    GREG. H. 31/35 – 31 – 125’
    ETHAN. 29/ 35. 32 – 200’
    VIVIANA. 28/20. 32 – 150/BW
    KATHY W. 34/15 – 31 – 120’
    MATT VH. 29/35 – 32 – 150’
    NATE. 28/35 – 30 – 168’
    ARTHUR 50 – 15-50-300’
    LUIS L. 30/30 – 33 – 175’

    BEA 🙂
    PAUL 🙂
    RAQUEL 25/35 – 20-100’
    JULIE. 32 RX – 29-150’
    ALICA. 27/20- 30-100’-S
    MICHELLE. 25/15 – 28-FS – 150’

    ANNIE 34/15 – 24-144’
    CAM 🙂
    APRIL
    JANET 28/25-25-144’
    MEREDITH. 38/20 – 42-180’
    JOSE. 25/20-27-112’

    BERNICE. 33-31-125’/15
    RON 30-30-115/35
    CUTTONE 🙂
    MONI 30/30/150’. 25
    JEN 51-35-200’/20
    PV. 31-30-100’/30
    BRITTNEY 27-36-150’/25

    ABRAHAM. 26-27-150’/35
    JEREMY 46.-32-150’ RX
    MISSY 31-31-125’/25
    SHANNON G. 39-33-125’ – 15
    CHRIS 39-31-175’/15
    PAT. 28-20-145’ RX
    SHAWN. 33-25-130’. 35
    AMY. 52-41-150’/20
    JOEY 34-44-150’/35
    AARON. 38 – 30-150/35
    RITU 35-43-175/20
    GUS 14-25-200’ RX

    YESSENIA. 31-32-160’ RX
    IAN. 37-24-150’/40

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