WOD Blog
 | Mon, Oct 26
Today | |
 | Class Milestone: Janelle(10) & Charlotte(10) & Ankush(50) |
101923
(Time)
Warm-up
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 bootstrappers
10 jumping air squats
5 inchworm push-ups
Skill
Barbell Bent Over Row 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout
30 rounds for time of:
5 Burpees
3 Pull-ups
30:00 cap
| Joey | 6:00am... 3 2 1 GO! | | Scott | 6:00am... 3 2 1 GO! | | Ethan C | 6:00am... 3 2 1 GO! | | Ash | 6:00am... 3 2 1 GO! | | Beau | 6:00am... 3 2 1 GO! | | Danielle H | 6:00am... 3 2 1 GO! | | Norm | 6:00am... 3 2 1 GO! | | Breanna | 6:00am... 3 2 1 GO! | | Brian K | 6:00am... 3 2 1 GO! | | Les | 6:00am... 3 2 1 GO! | | Amber A | 6:00am... 3 2 1 GO! | | Star | 6:00am... 3 2 1 GO! | | Isabella Mont | 6:00am... 3 2 1 GO! | | Charly | 6:00am... 3 2 1 GO! | | Jonathan B | 6:00am... 3 2 1 GO! | | Sarah Ho | 6:00am... 3 2 1 GO! | | Tate L | 6:00am... 3 2 1 GO! | | Mike Th | 6:00am... 3 2 1 GO! | | Becca | 6:00am... 3 2 1 GO! | | Jim M | 6:00am... 3 2 1 GO! | | Ryan Ch | 6:00am... 3 2 1 GO! | | Stuart | 6:00am... 3 2 1 GO! | | Lauren W | 6:00am... 3 2 1 GO! | | Isaac fi | 6:00am... 3 2 1 GO! | | Rachel B | 6:00am... 3 2 1 GO! | | Craig G | 6:00am... 3 2 1 GO! | | Russell B | 6:00am... 3 2 1 GO! | | Melissa H | 6:00am... 3 2 1 GO! | | Sean H | 6:00am... 3 2 1 GO! | | Abbey | 6:00am... 3 2 1 GO! | | Lori P | 6:00am... 3 2 1 GO! | | Maria | 6:00am... 3 2 1 GO! | | Brit | 6:00am... 3 2 1 GO! | | Jo G | 6:00am... 3 2 1 GO! | | Lisa bl | 6:00am... 3 2 1 GO! | | Ethan y | 6:00am... 3 2 1 GO! | | Haley S | 6:00am... 3 2 1 GO! | | Tyler J | 6:00am... 3 2 1 GO! | | Richard Pat | 6:00am... 3 2 1 GO! | | Deb | 6:00am... 3 2 1 GO! | | Joseph O | 6:00am... 3 2 1 GO! | | Justina | 6:00am... 3 2 1 GO! | | Gina | 6:00am... 3 2 1 GO! | | Karen Le | 6:00am... 3 2 1 GO! | | Sloan | 6:00am... 3 2 1 GO! | | Dario | 6:00am... 3 2 1 GO! | | Kaela | 6:00am... 3 2 1 GO! | | Rebecca L | 6:00am... 3 2 1 GO! | | Mara B | 6:00am... 3 2 1 GO! | | Gavin S | 6:00am... 3 2 1 GO! | | Makenna | 6:00am... 3 2 1 GO! | | Ayane | 6:00am... 3 2 1 GO! | | Brittney S | 6:00am... 3 2 1 GO! | | Wood r | 6:00am... 3 2 1 GO! | | Austin Co | 6:00am... 3 2 1 GO! | | Nick M | 6:00am... 3 2 1 GO! | | Bernardo | 6:00am... 3 2 1 GO! | | Humberto Garcia | 6:00am... 3 2 1 GO! | | Luz | 6:00am... 3 2 1 GO! | | Morenojose12251@gmail.com | 6:00am... 3 2 1 GO! | | Charlotte | 6:00am... 3 2 1 GO! | | Isaac Fr | 6:00am... 3 2 1 GO! | | Meagan | 6:00am... 3 2 1 GO! | | Ankush | 6:00am... 3 2 1 GO! | | Raquel | 6:00am... 3 2 1 GO! | | Luis m | 6:00am... 3 2 1 GO! | | Ivan H | 6:00am... 3 2 1 GO! | | Cesar | 6:00am... 3 2 1 GO! | | Joshua F | 6:00am... 3 2 1 GO! | | Leyner | 6:00am... 3 2 1 GO! | | Joeli | 6:00am... 3 2 1 GO! | | Jinita | 6:00am... 3 2 1 GO! | | jatin | 6:00am... 3 2 1 GO! | | Tania | 6:00am... 3 2 1 GO! | | Sei | 6:00am... 3 2 1 GO! | | Sergio | 6:00am... 3 2 1 GO! | | Angel F | 6:00am... 3 2 1 GO! | | Gabe L | 6:00am... 3 2 1 GO! |
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Shout-Out
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