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WOD

WOD 21012020

MOVE

1: Metcon (No Measure)

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar
Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

1: Metcon (No Measure)

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar
Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

MOVE

2: Metcon (Time)

3 Rounds:
12 Burpees Over Dumbbell
16 Pull-ups/C2B
Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches 50/35
16/12 Calorie Row/Assault Bike

Rx Plus = 70/50

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Whiteboard:

Tuesday, January 21, 2020

Male Athletes

1

CHRISTOPHER
GRIZZAFFI

6:00 AM CrossFit

13:57

2

Rob
Barganier

8:00 AM CrossFit

15:20

3

Sameer
Vitvekar

6:00 PM CrossFit

16:50

Assault bike

4

George
-

8:00 AM CrossFit

13:48

step over DB, 40lb snatch

5

Richard
Arvizu

6:00 AM CrossFit

17:35

35# green band

6

Phil
Smith

5:00 PM CrossFit

20:31

40# purple band

Female Athletes

1

Kaylin
Kelley

5:00 PM CrossFit

20:25

c2b, 50#, ass bike

2

Danieli
Rodrigues

5:00 PM CrossFit

11:46

3

Tracy
Cummins

5:00 PM CrossFit

13:23

35lb, 12cal row

4

Ann
Smith

6:00 AM CrossFit

13:54

5

Chelle
Sok

5:00 PM CrossFit

19:33

40# KB

6

Private

6:00 AM CrossFit

12:34

7

Caroline
Culpepper

5:00 PM CrossFit

14:31

8

Alyssa
Gelman

5:00 PM CrossFit

15:11

4 kipping, 6 purple band assist (first round) 10 kipping (remaini...

9

Fatema
Willis

5:00 PM CrossFit

15:15

10

Emma
Logan

5:00 PM CrossFit

15:37

6 kips, black band, 20 lb snatches

11

DJ
Myatt

8:00 AM CrossFit

16:24

Red band pu 20# dB

12

Sarah
Sammon

8:00 AM CrossFit

17:05

13

Jacqueline
Morales

5:00 AM CrossFit

18:00

13

Meenu
Mohan

5:00 AM CrossFit

18:00