Complete 10 rounds for time of:
- 5 strict chest-to-bar pull-ups
- 10R/10L dumbbell “X” movement (see below)
- 15 sit ups
The dumbbell movements for each round are:
- Rounds 1 and 6 – Push presses (50/35#)
- Rounds 2 and 7 – Squat cleans (50/35#)
- Rounds 3 and 8 – Power snatches (50/35#)
- Rounds 4 and 9 – Thrusters (50/35#)
- Rounds 5 and 10 – Push-up to row (50/35#)
WOD Notes: This is a long workout! Pick a DB weight that allows you to keep moving. The scale for strict C2B PU is, in order: chin-over-bar pull-ups, banded C2B, banded chin-over-bar, or ring rows with a 2 second hold at the top (hands touching chest).
Community Note: Reminder that P3 Nutrition will be at ICA tomorrow from 8:00-9:30am so you can learn about their food service, sample some food, and ask questions!
This Post Has 2 Comments
7:30 & 8:30
Alex W. – 9+5 (40#)
Bill S – 27:49 (30#)
Chloe – 24:20 (20#, band)
Evan D – 🙂
Franco – 6+25 RX
Frank W – 🙂
Hannah R – 28:30 (banded, 15#)
Jesse S – 7+10 (45)
Jill W – 🙂
Joel – 🙂
Kelly G -21:12 (25, blk C2b)
Kyle E – 8+25 (35; ppl)
Natalie – 2830
Nick L – 24:34 RX
Ryan M – 28:32
Sabrina – 🙂
Tamara – 26:56 (bpu/ 15#)
Fili – 8+14 RX
Tim S – 🙂
Vollmer – 364 RX
EQ – 27:03 RX
Ben L – 6+5 (30#, BBx2)
Bob K – 🙂
Christine G – 26:59 (RD1-20#/RD2-25#; no squat)
Craig – 🙂
Danielle S – 29:22 (25#, 15 pu/row)
Elissa – 🙂
Erik P – 🙂
Heather – 27:27 (30, pu + Row)
Jenn – 28:20 RX
Jesse Sy- 30:05 RX
KTS- 🙂
Marissa W – 26:47 (no push-up, 15#)
Ray – 🙂
Rob K – 🙂
Stephen K – 9+13 (ppl)
Tim C – 9+5 (kip C2b, 35#)
Zach S – 🙂
Warnek – 🙂
9:30
Nik 22:55 Rx
Robbie
SIllup
Iggy 29:14 (3 strict C2B)
Melissa
Kris
Julie
Liz 26:46 (20/25#, banded PU)
Sean B
Shawn F
Rocco 🙂
Zane 9 (35#, GB)
Robin 23:26 (20#, 3C2B)
Cindy 🙂
Swetha
Emily
Chris M
Betsy 21:43 (20#)
Eric
KtL 25:57 (25#, rows)
Nicole