WOD: 10/14/19

Skill/Stability/Strength
1) Tempo Deadlift: Build to a tough set of 3 in 7 sets with a 4-second descent
– 7 TOTAL sets

2a) Front Squat: Build to Conditioning Weight.
2b) Bar Muscle-ups or Scaling Option Warm Up

Conditioning
”Johnny B-Good”
30 Front Squats (155, 105)
30 Bar Muscle-ups

10:00 Time Cap

Scaling Alternate:
3 Rounds:
10 Front squats (as heavy as possible with good technique)
10 Ring Rows (as difficult as possible with good technique)
10 perfect push ups

Extra Credit
DB Single Leg RDL w/support: 3 x 10
Advanced: Glute Ham Raises – accumulate 30-50 reps.

1 thought on “WOD: 10/14/19

  1. ANTHONY. 23 BMU RX
    GREG H. 13 BMU. 125
    STEVE H. 6:31. 115 B
    ARTHUR. 201
    HECTOR 🙂
    PAUL. 9:55. 135 B
    MARLEN. 9:27. 65 B
    ANDRES
    DANIEL B. 20.1. 165 RX
    IVAN. 7:34. 115. B
    MICHELLE E. 9:05 50 B
    KATHY. 645. 60. B
    JEN H. 6;53 60 B

    NICOLE 🙂
    ALICIA 4:38. 65 B
    BEA 🙂
    ANDREA 🙂
    MICHELLE 🙂
    PAUL 🙂
    KEITH
    SHAWN 🙂
    JULIE 5:19. 105 B
    JEREMY. 165. RX
    ROBERT. 168 RX

    JEN
    NATE
    JANET 🙂
    ROSA 🙂
    MERCI. 55
    RICH. 9:20. 125 B
    BERNICE. 9:20. 65 B
    ANNIE. 8:35. 65 B

    AMANDA. 125 RX
    ERIC. 10:15. 135 B
    MONI. 150
    CAM
    APRIL

    RON. 6:05. 105
    CHRIS. 7:49. 135
    PAUL. 8:55. 95
    SUE. 112 RX
    EMILY. 6:29. 45
    MATT
    ANDREW. 110 RX
    JOHN
    ETHAN
    JUSTIN. 8:40. 135
    ERIC. 7:34. 95
    WILL. 6:36. 95
    VICTORIA. 5:59. 95
    MEG. 6:39. 55
    DIXIE. 5:35. 45

    SHAWN. 8:46. 135. B
    CAM. 29 SMU RX + COM 7:37 RX
    ASHELY. 7:20. 45/B
    BRIAN M. 30 FS RX
    IAN. 8:42. PU
    JOEY
    PAUL J. 20 BMU RX
    ABRAHAM. 22 FS. 135
    CHRIS. 5:11. 45 B
    DEWAYNE. 30 FS. 135
    GINA. 5:57. 55. B
    KRISTIN. 5:57. 65 B
    KRISTEN
    MATT
    SHANNON. 7:35. 65 B
    MAYA. 9:30. PU
    AMY. 6:43. 35 B

    ALEXIS. 10:00 B. 95
    KARA. 7:45. B. 55
    BRITNNIE 🙂
    RITU. 7:31 B. 35
    DAVID. 10:00 A. 135/C2B+ PPS
    BECCA. 9:13 B. BENCH. 55
    DAVID JP. 7:35. B. PC
    JESSICA. 8:08. B. 105
    YESSENIA
    DAN. 6:30. RX+
    GABBY. 11 MU A
    JUJU. 10 MU A
    FRITO. 27 MU A
    ALE. 9:20. RR/PU

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