WOD: 9/27/19

Skill/Stability/Strength
Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
[Beginner: Bench Press: 5 x 5, adding weight if form permits.]

Conditioning
”Surprise”
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

14:00 Time Cap

Auxiliary
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.

1 thought on “WOD: 9/27/19

  1. VIVIANA. 100/11:37
    GISELLE. 105/ 13:20
    BRIAN. 245 / 9:53
    ARTURO 245 / 11:16
    ANTHONY 285 /. 9:35

    DUSTIN. 225/. 12:14
    KATHY. 85/ 10:11
    NATHAN. 160 / 10:17
    NEAL. 125 / 🙂
    JENN H. 72/. 10:30
    ROBBIE. 245. / 10:45

    JULIE. 135 / 12:46 RX
    LAUREN 150 🙂
    MERCI. 15:10
    BEA. 120/ 12:55 MOD
    RAQUEL. 110 / 11:44 (55)
    SAIRAA. 95 PR /. 11:50 55
    MATT VH. 280. /. 10:15 95
    ALICIA. 12:15. 15 DIPS
    MICHELLE 🙂
    JEREMY. 155. 9:5 RX
    ROSA. 100 PR. 11:56.
    RICH. 155 PR. 13:30. 115
    PRICE. 245 PR

    DAN. 255. 7:55 RX
    MEREDITH. 12:29 55. 125
    JOSE. 200.
    ANNIE 12:45 35 / 85PR
    MERISSA. 8:50 75

    JOHN S. 9:34 115/ 225 BENCH
    CHRIS C 9;40. 95. 225 BENCH
    SUE. 95. 12:27 55
    RON. 11:16. 95
    HARLEY. 260/

    ERIC. 185/ 11:58 115
    ANDREW. 165. 12:36. 45
    JIM. 195/ 10:22 95
    PAUL. 175. 15:55. 95
    HARLITOS. 260. / 12:50
    AUSTIN 105/ 80 REPS RX
    ANDRES. 245. / 11:26. 95
    SHANNON. 85/ 13:54. 50
    BRITTNEY 95/ 13:05. 75
    KARA 105/ 55
    JOHN. 165/ 90 REPS. 95
    YESSENIA. 12:06 RX

    SAM. 265. / 10:53. 95/135
    JULIAN 275 PR. 10:24 RX
    MISSY. 130 PR. 13:56 85
    RITU. 10:18 MOD. 25 DB
    APRIL. 125
    GREG. 12:01 105
    CAM. 300. 11:08 RX
    PAUL. 155 PR. 12:57 95
    CHRIS 91. 45/BAND
    FRIDO. 210 PR. 12:27 RX
    AMY. 90. 12:00 55
    RICHIE. 220 13:53 RX

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