Daily WOD – Jan 23, 2019

Missy ripping through some DB snatches!

“The Baseline”

  • 500m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3.  Compare to 180102.

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This Post Has 4 Comments

  1. Results:
    5:15
    Keith 5:56, 8:26, 6:55
    Murray 4:39/:)/4:41 Rx
    Jake 6:04/:)/6:20 (5 pu)
    Mike D> 3:49/4:15/4:43
    Chirs W> 7;30/:)/10:13
    Matt B> 4:43/5:47/6:45
    Bill 5:55/6:30/6:50
    Anne Marie 5:36/6:31/7:00
    Robin 6:24/7:06/7:09 (P pull ups)
    Faith 7:29/6:10/;) (mf push ups, P pull ups)
    Zach 4:15/4:22/4:58 R
    Ceil 6:08/6:59 🙂
    Danielle 5:57 PR!/6:45/7:05 Rx
    KtS 5:11/5:37/5:50 Rx
    Dan E. 5:57/5:28/5:01 Rx

    6:15
    JIm C. 6:30/:)/6:45 (RR, PU)
    Kelly G. 5:15/5:25/5:40 (10 push ups, MM pull ups)
    Greg :)/:)/7:30 (RR)
    Mohyeed 6:56/:)/6:45 (10pu/5pull ups)
    Ron 🙂
    Betsy 5:35 PR!/5:23/7:08
    Vince 4:28/:)/5:25
    Jason 4:50/4:46/5:02
    Craig 5;11 PR!/6:50/7:25 Rx
    DE 3:36/4:23/4:30
    Brian W 9:00/:)/8:30 ((RR 1/2 push ups, banded)
    Ken 7:30/:)/6:56 (pu to bar, RR)
    Sean R 4:56/5:11/5:38
    Jenn 5:14 PR!/5:34/6:25

    9:30
    Allison 5:12 PR!/5:28/5:39 (RR, bar push ups)
    Jen C. 5:14/5:37/6:02 Rx
    KtN 5:29/6:30/7:10 Rx
    Cam 4:31/:)/:) Rx
    Becky 5:32/5:05/6:00
    Joel 5:55/7:16/9:19 (RR)
    Ed 5:06/6:04/7:14 (5 pu)
    Tiff 6:27/7:24/8:10
    Megan V. 5:10/5:43/6:32 (no squat)
    Jesse 5:50 (8pu)/6:10 (P)/ 7:04 (MF push ups, P pull ups)
    Pugh 4:13 Rx

    4:00
    Sillup 3:58/4:10 Rx
    Heather 4:52/5:18 Rx
    Heath 5:49/6:42/6:05
    Tom S. 4:46/7:46/6:48
    Shawn C. 5:37/5:58/6:08
    Paat B. 6:05
    Robbie 4:03/4:33/4:55
    Ricky 4:05/4:24/4:24
    Anna :0
    Linda 6:25/6:20/6:30
    Christine 5:59/6:14/7:14 (P, PU)
    Marissa W. 5:50/6:11/6:39 (MM PU, bar push ups)
    Vicki 4:16/bad/4:42 Rx
    Luke 4:18/5:14/5:40

  2. 5:00
    John C. 6:16/7:15/7:50
    Quinn 😉 – Virtuosity Award
    Kyle E. 6:27/9:26/8:20 All 3 PRs over last Baseline!
    Alex W. 5:17/6:31/7:12 PR!
    Chris S. 6:45/6:51/8:40 (RR, 16″)
    Daria 5:51/6:51/6:57 PR!
    Lombardi 4:29/4:384:58 PR!
    KTM 5:41/6:33/6:19 First Baselines!
    Warnek 3:36/4:23/4:22
    Smith 5:10/6:12/;) PR!
    Jeff 7:01/7:32/;)
    Tim 5:46/6:14/6:41 PR!
    Janet 8:44/8:40/8:40
    Morgan 4:18/4:43/4:55 PR!
    Nikki K. 8:01/9:16/9:22 Rx PR!
    Joe 4:08/5:43/5:46
    Tanya 5:54/7:03/6:29 :42 PR!
    Steve M. 3:57/4:59/5:27 PR Row and PR!
    Larah 5:26/6:00/6:49

  3. 6:00
    Fili 5:13/6:13/6:38 PR!
    Jami 🙂
    Adam 4:04/5:54/5:57 :52PR!
    Rocco 4:38/5:00/5:11 PR!
    Boelker 3:56/4:16/4:26
    Blake 4:47/5:26/5:37 PR!
    Bob B 5:47/7:27/ 8:33
    Ray Z 5:39/ 6:41/6:53 PR!
    Andrew 5:43/ 7:28/ 7:00 PR!
    Stuart 6:14/8:20/8:53 PR!
    Erin 5:40, 6:12/6:29 PR!
    Mel 6:02/7:10/-
    Derek 6:00/ 6:17/ 7:01 PR!
    Patrick 4:59/5:58/ 8:00
    Josh 4:35/6:20/5:30

    7:00
    Dave W 4:26/5:08/6:07 PR!
    Sydney 6:18/6:54/ 🙂
    Rob 5:51/ 🙂 /- PR!
    Erik 6:21/-/7:45
    Elissa 5:29/ -/6:19
    Stephen 4:38/ 6:33/7:10 PR!
    Ray F 5:22/6:23/ 6:23 PR!

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