WODs for
WODs
Leaderboards
Gina Valerio
Naima Mouloua
tony sloan
Stephanie Baran
Derek Young
Andy White
QP 1.1.14.3 - A
Row : 4x 500 mEach for time: Row: 4x 500 m Rest as needed between efforts.
1:1 work : rest
QP 1.1.14.3 - B
Shoulder-to-Overhead : 55 Reps for TimeFor time: 55 Shoulder-to-Overheads, 45% 1RM
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.
Gym Activity
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55 Shoulder-to-Overheads, 45% 1RM | 95 lbs -
Intervals Row, 500 m | 1:54 Row, 500 m | 1:46 Row, 500 m | 1:43 Row, 500 m | 1:47
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Intervals Row, 500 m | 1:51 Row, 500 m | 1:55 Row, 500 m | 2:00 Row, 500 m | 1:58 -
Sets 45 AbMat Sit-ups 45 AbMat Sit-ups 45 AbMat Sit-ups -
Racked once and had to do 250 row55 Shoulder-to-Overheads, 45% 1RM | 40 lbs
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Intervals Row, 500 m | 0:00 Row, 500 m | 0:00 Row, 500 m | 0:00 Row, 500 m | 0:00
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1 Bikram Yoga -
Sets 25 Weighted AbMat Sit-ups | 25 lbs
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Partnered with Avan. We both did strict pull-ups.10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 10 Push-ups 5 Pull-ups 15 Air Squats 5 Push-ups 5 Pull-ups 0 Air Squats 0 Push-ups 0 Pull-ups 0 Air Squats
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Sets 5 One Leg Kettlebell Deadlifts | 0 lbs 5 One Leg Kettlebell Deadlifts | 10 lbs 5 One Leg Kettlebell Deadlifts | 0 lbs 5 One Leg Kettlebell Deadlifts | 10 lbs 5 One Leg Kettlebell Deadlifts | 0 lbs
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