WOD: 1/13/20

Skill/Stability/Strength
Deadlift: Build to a heavy 3 in 10 sets
– Touch n go reps

Conditioning
For time:
100 Russian KB Swings (70, 53)
*EMOM, starting at 0:00:  5 Up Downs

Rx+:6 Burpees EMOM

Extra Credit (pick one or more):
1) Power Snatch + Squat Snatch + Overhead Squat Complex: Build to a tough 1 + 1 + 3 in 7 sets
*Beat last weeks weight

2) 3 Rounds of:
Banded Glute Bridge x 30
Standing Calves x 30
Rest as needed

3)5 Rounds of:
60 yards Sledpull Powerwalk @heavy
5 Rounds of:
60 yard Sledpull backpedal

2 thoughts on “WOD: 1/13/20

  1. KATELYN. 5:40. 15
    IVAN. 4;57. 35
    GISELLE. 7:40. 35
    MARLEN. 6:47. 15
    STEVE. 5:30. 44
    JUSTIN. 6:47. RX+
    DJ. 3:52. RX
    ANTHONY. 4:53. RX+

    BRIAN. 3:29. 53
    JULIE. 4:38. RX
    MICHELLE. 5:12. 10
    ALICIA. 3:58. 26
    MATTY. VH. 6:52. RX+
    BEA. 8:14. 35
    KEITH. 4:59 RX
    JEREMY. 4:45. RX
    NICOLE. 3:51. 26

    AMANDA. 5:52. 35
    DAN. 3:45. RX
    CAM. 4:31 RX
    APRIL.
    JEFF COLE. 7:52 RX
    MONI. 7:32 RX
    TROST. 4:38 RX
    ANNIE. 7:46. 35
    ERIC. 6:42. 53
    CHRIS. 5:40. 44
    MERIDETH. 4:12. 35
    JEN. 6:37. MOD

    ANDREW. 6:57. RX
    MATHEW. 4:21 RX
    JOHN. 4:54 RX
    RON. 3:55 53
    CUTTONE. 🙂
    VICTORIA. 7:01. 35
    DIXIE. 6:43. 26
    SUE. 5:54 RX
    BRITTNEY. 6:34. RX
    ETHAN. 5:29. 55
    TONY. 7:24. 53

    MATT D. 4:59. RX
    GUS. 6:40. RX+
    RICHIE. 4:30. RX
    HARLEY. 6:50. RX+
    PAUL. 4:54. RX
    SHAWN. 5:56 RX
    ERIC H. 7:57. 53
    APRIL. 5:47. RX
    MAYA. 6:57 RX
    MISSY. 🙂
    AMY. 5:39. RX
    GINA. 5:50. 35
    CHRIS. 6:23. 26
    TAMERA 6:43. 26
    SHANNON. 6:44. 35
    LISA. 7:50. 35

    YESSENIA. 🙂
    ROSA. 7:48. PLATE 6:20. 25
    MARC S. 5:48. 53
    MERCI. 6:49. 35
    PATRICIA 7:30. 44
    REBECCA. 6:40. 35
    JESSICA. 5:40 RX
    FRITO
    CARLOS

    NATALIE. 9:47. 45
    ALEJANDRA
    JOHN. 5:10. 53
    ALFREDO. 7:53 RX
    JIM. 4:00. 53
    SHANNON. 4:56. MOD
    RAJU. 7:00. 35
    SOHIL. 10:00. 44
    JAZMIN. 5:22. RX
    JULIAN. 5:42. RX
    YER. 5:47. 26
    CARLOS. 6:48. RX

  2. KATELYN 5:40. 15
    IVAN. 4:57. 35
    GISELLE. 7:40. 35
    MARLEN. 6:47. 15
    STEVE. 5::30. 44
    DUSTIN. 6:47. RX+
    ADJ. 3:52. RX
    ANTHONY. 4:53. RX+

    BRIAN. 3:29. 53
    JULIE. 4:38. RX
    MICHELLE. 5:12. 10
    ALICIA. 3:58. 26
    MATTY VH. 6:52. RX+
    ART DJ. 8:00. 53
    BEA. 8:14. 35
    KEITH. 4:59. RX
    JEREMY. 4:45. RX
    NICOLE. 3:51. 26

    AMANDA. 5:53. 35
    DAN. 3:45. RX
    CAM. 4:31. RX
    APRIL. 🙂
    JEFF COLE. 7:52. RX
    MONI. 7:32. RX
    TROST. 4:38. RX
    ANNIE. 7:46. 35
    ERIC. 6:42. 53
    CHRIS. 5:40. 44
    MERIDETH. 4:12. 35
    JEN. 6:37. MOD

    ANDREW. 6:57. RX
    MATTHEW. 4:21. RX
    JOHN. 4:54. RX
    RON. 3:55. 53
    CUTTONE 🙂
    VICTORIA. 7:01. 35
    DIXIE. 6:43. 26
    SUE. 5:54. RX
    BRITTNEY. 6:34. RX
    ETHAN. 5:29. 55
    TONY. 7:24. 53

    MATT 4:59. RX
    GUS. 6:40. RX+
    RICHIE. 4:30 RX
    HARLEY. 6:50. RX+
    PAUL. 4:54. RX
    SHAWN. 5:56. RX
    ERIC H. 7:57. 53
    APRIL. 5:47. RX
    MAYA. 6:57. RX
    MISSY 🙂
    AMY. 539. RX
    GINA. 5:59. 35
    CHRIS. 6:23. 26
    TAMARA. 6:43. 26
    SHANNON. 6:44. 35
    LISA. 7:50. 35

    YESSENIA 🙂
    ROSA. 7:48. PLAT G2O 25
    MARC S. 5:48. 53
    MERCI. 6:48. 35
    PATRICIA. 7:30. 44
    REBECCA. 6:40. 35
    JESSICA. 5:40. RX
    FRITO
    CARLOS

    NATALIE. 9:47. 45
    ALEJANDRA
    JOHN. 5:10. 53
    ALFREDO. 7:53. RX
    JIM. 4:00. 53
    SHANNON. 4:56. MOD
    RAJU. 7:00. 35
    SOAHIL. 10:00 44
    JAZMIN. 5:22. RX
    JULIAN. 5:42. RX
    YER. 5:47. 26
    CARLOS. 6:48. RX

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