Most Recent Benchmark was Deadlift 1RM on Nov 9,2018 (36 days ago)

Friday Dec 7,2018

Happy Birthday mauricio

Amrap15: Row, Pull-ups, FC, DL


Reps-Rx3
Warm-up
A. 27 Calorie Row
B. 2 Rounds
    10 1-Leg Double KB Romanian Deadlifts
    10 Dead Bugs (slow tempo)

Skill
2 Rounds
10 Hollow Body to Straight Leg Hip Extension
      (feet on plateStrength)
4 Strict Kip Swings + 3 Pull-ups

Strength
3 Rounds
8 Bent Over Doulbe KB Rows

WOD
15:00 Amrap
   21/18 Calorie Row
   15 Pull-ups
        Rx2: Ring Rows
   75 ft KB Farmer's Carry 53's/35's
        Rx2: 35's/26's
     *Perform 10 KB Deadlifts after each 25 ft  
Score = Reps + Calories. 25 ft = 5 reps
      
Cash-out
800 m Run

0% 0%
1st231 Angie Fri,Dec 7,2018
2nd214 Alma Fri,Dec 7,2018
3rd194 Rachel Pr Fri,Dec 7,2018
1st292 Russell P Fri,Dec 7,2018
2nd291 Dylan R Fri,Dec 7,2018
3rd270 Kamill Fri,Dec 7,2018

Kate B176 Rx2
Roy256 Rx 70#
Judy H236 Rx2
Erin A250 Rx2 Rx FC,DL
Angie231 Rx Strict PUs (neck)
Mary Wahl.160 Rx3 8 pullups each round, 36 lb kb,
Walt173 Rx2 18 cal rows; 26# FC
Justin Gro258 Rx
Brian L243 Rx2 Ring Rows (Shoulder) + 44# KB
Dylan R291 Rx 30# vest
Alma214 Rx
Jason K206 Rx
Latrice234 Rx2
Melissa L178 Rx
Russell P292 Rx
Larry B221 Rx 70# KB
Kamill270 Rx
Jeff B243  Sub HSPU for PU, 70# KB
Rachel Pr194 Rx
Results Posted: 19


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