WOD: 11/5/19

Skill/Stability/Strength
1a) Slight Decline DB Bench Press: 2/5 x 10.
– elevate the front of the bench on a 45# plate – roughly 3” off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15.
– 2 warm-up sets then 5 work sets.
– same set-up as last week

Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead (135, 95)
Box Jumps w. a step down (24, 20)
Toes-2-Bar

15:00 Time Cap

Extra Credit 
Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead

1 thought on “WOD: 11/5/19

  1. MATT. 10:45. 95/30/S
    ARTHUR. 11:14. 95
    RICH. 14:32. 115
    RAQUEL O. 12:47. 75
    HARLEY RX
    STEVE H. 14:14. 95
    JEN H. 12:18. 45/ROM T2B
    GISELLE. 15:54. 60/K
    IVAN C. 14:29 95/K
    VIVIANA. 15:22. 85/K
    KATHY 13:36. 55/K
    CRUZ. 5’S 🙂

    BRIAN 🙂
    PAUL 🙂
    JULIE 10:53 S
    SHAWN 11:13. 115
    MICHELLE 🙂
    ALICIA. 11:10 MOD
    EMILY. 11:12 MOD
    ROBERT 🙂
    MAYRA 12:55. S/SIT-UPS/75
    SASHAE. 9:30. S/SIT-UPS
    CHAD. 10:56. V
    TROST. 12:46. RX

    BERNICE. 12:57. 55/V
    MERISSA 🙂
    JEN 11:00. 55/V
    MARLEN. 12:30. K/65
    CAM. 13:18 RX

    MATT D. 11:34 SIT-UPS
    ETHAN. 10:18. 95
    CUTTONE. 10:29 RX
    VICTORIA. 13:40. 65/SIT-UPS
    MONI. 14:44. K
    PV. 13:27. 95/K
    NATE
    ART
    ANDREW. 13:33. 115/V
    SUE. 11:33. 75/V/S
    RON. 15:18. 115

    ERIC 11:38. 115
    JOHN. 9:04. 95
    PRICE
    DAN H. 8:11 RX
    APRIL. 12:37. RX
    MISSY. 13:09. S
    CHRIS. 14:38. 45/V
    KRISTIN. 12:10. MOD
    IAN. 14:14. 95
    GINA. 13:32. 65/K/S
    KRISTEN. 12:15. MOD
    SHANNON. 11:47. 65/S/K
    JUSTIN
    DEWAYNE
    CARLOS. 9:59. 115
    AMY. 11:44. 75/S
    ABRAHAM

    ERIC. 13:07 MOD
    ALEXIS. 4’S. 115
    YESSENIA. 12:04 RX
    MARC. 14:09. 95
    YER. 14:00. 65/K
    BRITTNEY. 3’S K
    JOEY. 14:14. 95

    AMANDA. 14:38. 85/V
    JESSICA. 13:36. 85/V
    JULIAN. 13:10. RX
    FRITO. 11:17 RX
    DAVID. 14:22. K
    JOHN. 16:36. MOD
    SHANNON. 13:52. 55/K
    ALI 5’S RX
    RAJU. 3’S. 75/K
    GABBY. 11:52. RX
    ANDRES. 13:13. RX
    JEANNIE. 6’S. 75
    JAZMIN. 5’S RX

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