WOD: 12/4/19

Conditioning 

400 Meter Run
50 DB Renegade Rows (Light) (total reps)
800 Meter Run
50 Push-ups (or Box Push-ups)
1200 Meter Run
50 Air Squats
1 Mile Run
50 Abmat Sit-ups
*30:00 Time Cap
(Scale Running distance if needed)
Alternate Option:
Row 500m, 750m, 1k, 1500m
Rx+: 80 reps per movement

Extra Credit
DB Biceps Curls 21s: 3 x 21.

1 thought on “WOD: 12/4/19

  1. ANTHONY. 24:00. 50
    ARTHUR. 29:53. BIKE 25
    DUSTIN. 27:40. 50
    STEVE. 27:38.
    CRUZ. 32:38. 35
    KARA. 30:50
    JEN H. 28:18. 15
    BRITTNEY. 30:12
    VIVIANA. 10 SIT UPS
    MICHELLE. 760 M
    GISELLE. 29:55
    NATHAN. 27:18. 25

    BRIAN. 23:23
    MATT VH. 33:20 RUN RX
    RICH 30:01
    ART L. 3 MI BIKE
    ART
    RAQUEL 29:59
    ALICIA. 2.6 MI BIKE
    PAUL
    BEA MOD
    MAYRA. 24 SIT-UPS

    BERNICE
    ROSA
    MERCI
    MERISSA 650 FINAL ROW
    MICHELLE 28:41
    CAM 26:06 RX RUN
    SEAN. 30:00

    AMY P. 32:`5 ROW 1500
    JIM B. 33:30. 35. ROW/RUN
    SUE S. 37:30. 15. BOX RUN
    MONI. 29:54. 20 RUN
    DAN H. 29:52 RX+. RUN 50
    ABRAHAM. 29:30 RX 35 RUN
    CUTTONE. 32:28 RX 50 RUN

    MISSY. 33:)7. 20 BOX. RUN/ROW
    SHAWN. 24:35. 20. RUN
    ERIC A. 33:39. 35. RUN/BIKE
    KRISTIN. 29:42. 8 RUN
    PAUL J. 29:55. 35. RUN
    SHANON. 32:49. 10 BOX /RUN/ROW
    ETHAN. 26:03. 20 RUN
    CHRIS H. 42:24. 5. BOX RUN
    MAYA. 34:00. 15
    ANDREW. 29:49. 50 RUN

    YESSENIA. 33 SIT-UPS
    ERIN. 1000 M ROW
    MARC. 1500. M ROW

    FRITO. 29:21
    PATTY. BDAY
    SAM. B DAY
    ERIC H 29:39
    JENNIE. 50 SQUATS. +700
    JAZMIN. MILE RUN
    GABBY MILE RUN
    ALEJANDRA. 1100. METER ROW
    SHANNON. 50 SQUATS + 678 METER
    JUNIOR. 1177. SKI
    APRIL. 27:15
    RAJU. 50 SQUATS + 800 METER
    YER. 50. SQUATS. + 650. METER
    ANDRES. 28:52
    GUS. 27:40. BIKE/ROW/35

Leave a Reply to BEATRICE ZUNIGA Cancel reply

Your email address will not be published. Required fields are marked *