1.15.2019

W.O.D. 1.16.19

3 Rounds for time:
500 Meter Row
20 Pistols
20 Chest to Bar Pull-ups
20 Push-ups

Quote:
"Opportunity may knock only once, but temptation leans on the doorbell." 
- Unknown

5 comments:

CFKOP iPad said...

9:30 AM

Jackie H. 23:32,10 ctb
Mary H. 23:15,pistol rom,10 ctb,incline pu
Tori C. 22:25,box,band pu,
Larissa T. 23:28,ball,10 pull-ups,
Frank M. 19:28 Rx

12:15 EXP

Kevin T. 21:13 Rx
Tim H. 21:12,band,10 pull-ups,snake
Steph V. 22:24,box,band,incline
Rich A. 16:03 Rx
Jess A. 23:26,toe pistols, band,snake
Jen H. 22:39,box,rr,incline
Christine R. 24:18,ball,strict band ctb
Sid 23:00,mod pistol,10 strict pull-ups
Andrew M. 20:00,box,band
Pete D. 23:00,snake push-up
Subhan 23:00,box,10 ctb

Tim P said...

Great workout and conditioning morning classes, way to get it in.


5:15
Todd W. 21:07 box, Ring Rows
Ben M 21:33 reg. pullups
Laura Smith 24:00 (banded pull-ups, scaled pistols)
Mike S 22:05 (scaled pistols, RR, inclined pushups)
Susan 23:53 banded
Theresa 20:00 Rx
Briana 23:08 Rx
Manisha 22:38 scaled
Anna L 16:12 Rx
Sean S 17:36 Rx
Jeremy 16:30 scaled

6:00
Laura Alt. 19:26 (regular pull-ups)
Dana D 19:33 Rx
Mike P 18:29 scaled
Kevin B 17:51 (pull-ups, pistols-right leg, Box left leg)
Meg O 19:38 (goblet squats)
Mark S 18:42 (pull-ups, 17" box)
Jamie S 22:13 (reg.pullups)

7:00
Lucas 18:06 (pole assist, 1/2 pull-ups half c2b)
Vinny 17:54 pole assist
Lea 18:59 (1/2 c2b, rom)
Julia R 20:38 (band, box 13", knee pushups)
Anna C 20:40 (band, box 17")
Joe C 23:32 (pull-ups scaled)

Justin Campanelli said...

6:30
Matt D: 20:09 ROM PU
Nikki M: 21:11 RX
Liz :20:11 scpistol 15 pu 15 pushup
Greg A: 20:23 RX
Kim S: 18:05 scups 10 c2b
Brianna: 18:43 rr scpistol snake
Webb: 18:40 rr scpistol 10 pu
Ashley K: 19:09 sc
Michael C: 18:47 10 pu scpistol
Erik: 19:11 sc

Ashely M:18:23 scpistol, rr, box pu

Jenna said...

Villanova
Lauren 17:46 (10 band pu, inc push up, toe pistol)
Matt K 14:14 rx
Tyler 14:45 pu
Annette 17:21 (toe pistol, rr, sn)
Gabriella 16:34 (toe+ box pistol, sn, rr)
Heather 16:21 (10pu, 10 pistol, inc pu)
Mike M 18:41 (band rom, toe)

Stephanie Vincent said...

4:30pm
Steve 22:38 ROMFA
Remer 16:18rx
Andrew M 11:45 FA/10StrictPull
Manny 24:29 FA
Alicia 19:50 FA/SN
Jill H 23:52 ROM/10C2b/SN
Sydney 25:44 Pistol/PistolAtt, Bndc2B
Nicole M 22:00 Box/Pull/SN
Rekha 23:45 box/jump/inc
Roberto 19:22 ROMPistol
Andrea 25:00 FA/Pull/Inc
Alex Tu 21:50 10C2B/Pu
Karen M 22:13 FA/Pull/Sn
Cherie 22:15 Box/BndPull/Inc
mark P 23:07 ROM/Pull

5:30pm
Alex Th 19:37 FA/Pull/SN
Shawna 25:53 FA/BndPull/Inc
Micah 18:55 FAROM
Sam F 20:06 FA
Matt B 23:18 FAROM/SN
Caitlyn 23:22 C2BA/INC
Kate S 22:11 1kbike/bndc2b/inc
Mike L 22:43 FA/bndpull
Alona 23:04 plate assist/Butterflyatt
Cory 18:54 Medball
Steph M 23:36 10C2B
Rahmon 24:18 FA/c2bA
Dan M 21:11 10Pistols/10C2B




FA=foot assist
inc= incline push up