WOD: 9/23/19

Skill/Stability/Strength
Box Squat: Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Landing must be soft, gradual, and without ANY excess compression of the midline
– Box height should be positioned so that your knee and hip are at the same level while seated (approx. 15″ for taller athletes)

Conditioning
4 Rounds of:
100 Meter Sledpush Sprint
10 DB Hang Squat Cleans (50, 35)
Rest 3:00 between rounds

Auxiliary
100 Banded Pull Throughs AFAP, then
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings

Competitor Training
Power Snatch + Hang Squat Snatch + Overhead Squat: Build to a challenging 1 + 1 + 3.
*Perform before or after Box Squats

1 thought on “WOD: 9/23/19

  1. GREG H 17:00 -70/35
    GISELLE 17:00 20/+40
    MATT VH 16:00 +30/35
    SABRINA F 16:47 +65/25
    ANTHONY 14:20 60/+110
    MARLEN πŸ™‚ 15/+50

    RAQUEL πŸ™‚ +40/25DB
    RICH πŸ™‚ +90/35
    APRIL 12:56 +25/35DB
    HARLEY 17:04 +90/135 BB
    JULIE πŸ™‚ +25/35DB
    MICHELLE πŸ™‚ +40/20DB
    SHAWN πŸ™‚
    ALICIA 17:04 +40/20DB
    CHAD 16:52 +40/135 BB
    SAIRA 16:35 +40/15DB
    ART DJ 16:00 +25/35DB
    SASHAE 13:10 +40/25DB
    BEA πŸ™‚ +40/15 DB

    CAM πŸ™‚ +90/50
    MONI 14:40 +50/20
    JEN 15:30 +50/20
    ANNIE πŸ™‚
    ROSA 17:29 20 DB SNATCH/ALICIA SLEIGH πŸ™‚
    TROST 15:05 +90/50
    JEFF 14;58 +90/50
    JASON πŸ™‚ +90/35

    CUTTONE 90/50
    JOHN 13:08 90/50
    PATRICK 17:37 90/40
    ETHAN 13:51 50/30
    ERIC
    JIM B 90/40
    VICTORIA 25/20
    KATIE 13:22 50/20
    PAUL V 17:23 90/20
    SUE 14:07 25/15
    MAYA 14:48 50/20
    MATT D 13:42 90/50

    LINDSAY
    MISSY
    CHRISTINE 17:50 50/10
    GINA
    AMY 17:15 50/20
    SHANNON 17:07 75/15
    IAN 19:11 90/50
    GUS 14:30 90/50
    AARON
    RUEGER
    DAVIN
    PAUL 20:09 90/50
    SHAWN 15:45 90/35
    STEVEN 90/25
    YER 75/20

    MARC 125/30
    KARA
    DAVID
    YESSENIA
    BRITTNEY
    AMANDA 16:40 134/20
    JOHN V
    JOSE
    ABRAHAM

    FRITO
    ALE
    JULLIAN CARLOS
    SAM
    BELINDA
    PATTY
    JAZMIN
    JEANNIE 16:30 50/20
    SHANNON 17:14 50/15
    JANET
    JR
    RAJU

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