Daily WOD – Nov 21, 2019

Jason V. ripping through wallballs!

AMRAP in 20 minutes of:

  • 5 hip pull overs
  • 15 Russian KBS (70/53#)
  • 30 ft handstand walk

WOD Notes:  There are some scaled versions of a hip pull over (starting from a box, skin the cats on rings) but one non-inverted option will be 5 strict pull ups plus 5 toes to post.  The sub for handstand walks will be either a 20 second handstand hold or 3 wall climbs.

P3 Nutrition Notes: Friendly reminder that P3 Nutrition is now delivering to ICA! Orders are due by Thursday at midnight for Sunday morning pick up at ICA. You can get 20% off your first order with code “ironcross20.” Contact P3 with questions at info@p3nutrition.kitchen!

Share on facebook
Facebook

This Post Has 4 Comments

  1. 5:15
    Swetha 🙂
    Danielle STC, 35#, HS hold
    Tyler 🙂
    Nick 🙂
    Kelly G. 🙂
    Warnek 5+5 Rx
    Sabrina 🙂
    KTS 🙂
    Kehl 🙂
    Mike D. 🙂
    ————
    6:15
    Dan R. 6+ 25 (STC, HS hold…last 20 ft. bear crawls)
    BWat RR, T2P, wall climbs
    Fili STC, HS hold
    Betsy 7 (35#, HS hold)
    Becca🙂
    James 🙂
    Hannah R. 6 (banded PU, 26#, wall climbs)
    Emily 🙂
    Karen B. 🙂
    Craig 🙂
    DE 🙂
    Vollmer 6+ 3 Rx (1:38 1st Round)

  2. 9:30
    Marissa 8 (20:04), (PU {purple}, 26#, 10# DB OHWL)
    Jen C. 7+5 (GHD’s)
    Paul 8 (SU, T2P, 63#, 16# WB OHWL)
    Ken 5 RR, T2P, 26#, front rack lunges
    Tim 🙂
    Fredi 🙂
    Bob Kr. 🙂

  3. 4PM
    Mike 5 (StC, 35#, 20 sec hold)
    Andrew 6 (BPU/T2P, 35#, WC)
    Pat B 🙂 (StC, 20 sec hold)
    Shawn 6+15 (StC, 53#, WC)
    Nik 9+20 unbroken Rx
    Yuvika 5 (RR/T2P, 35#, WC)
    Zoe 🙂 (StC, 20#, 20 sec hold)
    Eric 5 (StC, 20 sec hold)
    Melissa 7 (BPU/T2P, 26#, WC)
    Kirsten 7+20 (RR/T2P, 43#, Bear crawl)
    Jesse St 9+5 (PU/T2P, 43#, 20 sec hold)
    Robbie 8+17 Rx
    Ben 6+22 (RR/T2P, 55#, WC)
    _________
    WC= wall climbs
    StC= skin the cat

  4. 5pm
    Sofia 🙂
    Tracy 6+5 (StC, handstand hold (HSH), 35/26#)
    Jill 🙂
    Marco 🙂
    Jenn 1 Rx unbroken, 4 rds 26#
    Lanna 🙂
    Janet 🙂
    Cindy 🙂
    Michelle 🙂
    Joe S 🙂 (53#, 1/2 hip pull overs, 3 wall climbs)

Leave a Reply

Close Menu