Daily WOD – Nov 16, 2019

Kelly G getting scap-jacked!

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:

  1. Rounds 1 and 6 – Push presses (50/35#)
  2. Rounds 2 and 7 – Squat cleans (50/35#)
  3. Rounds 3 and 8 – Power snatches (50/35#)
  4. Rounds 4 and 9 – Thrusters (50/35#)
  5. 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!

 

Share on facebook
Facebook

This Post Has 2 Comments

  1. 7:30 & 8:30

    Alex W. – 9+5 (40#)
    Bill S – 27:49 (30#)
    Chloe – 24:20 (20#, band)
    Evan D – πŸ™‚
    Franco – 6+25 RX
    Frank W – πŸ™‚
    Hannah R – 28:30 (banded, 15#)
    Jesse S – 7+10 (45)
    Jill W – πŸ™‚
    Joel – πŸ™‚
    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 – πŸ™‚
    Tamara – 26:56 (bpu/ 15#)
    Fili – 8+14 RX
    Tim S – πŸ™‚
    Vollmer – 364 RX
    EQ – 27:03 RX
    Ben L – 6+5 (30#, BBx2)
    Bob K – πŸ™‚
    Christine G – 26:59 (RD1-20#/RD2-25#; no squat)
    Craig – πŸ™‚
    Danielle S – 29:22 (25#, 15 pu/row)
    Elissa – πŸ™‚
    Erik P – πŸ™‚
    Heather – 27:27 (30, pu + Row)
    Jenn – 28:20 RX
    Jesse Sy- 30:05 RX
    KTS- πŸ™‚
    Marissa W – 26:47 (no push-up, 15#)
    Ray – πŸ™‚
    Rob K – πŸ™‚
    Stephen K – 9+13 (ppl)
    Tim C – 9+5 (kip C2b, 35#)
    Zach S – πŸ™‚
    Warnek – πŸ™‚

  2. 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 πŸ™‚
    Zane 9 (35#, GB)
    Robin 23:26 (20#, 3C2B)
    Cindy πŸ™‚
    Swetha
    Emily
    Chris M
    Betsy 21:43 (20#)
    Eric
    KtL 25:57 (25#, rows)
    Nicole

Leave a Reply

Close Menu