WOD: 11/13/19

Skill/Stability/Strength
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes.  Coaches will have suggestions and drills.
Then,
EMOM 10:
ODD Minutes: 30 seconds of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)

Extra Credit
1a) Banded Facepull-aparts: 3 x 15.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 each leg

2 thoughts on “WOD: 11/13/19

  1. SHAWN 2+10 SNATHC FS/4
    JOEY 3 FS/2
    PAUL 2+4 S/1
    ABRAHAM 3+2 S/3+3 T2B
    ERIC 3+10 SNATCH/3+5 BURPEES
    CUTTONE 4/3+2 BURPEE
    MISSY 3+3 S/2+8 SUMO
    SHANNON 3+5 BURPEES/3+6 SUMO
    CHRIS H 2+3 S/3+1 BURPEES
    PAUL J 2+8 SNATCH/3+12 SUMO
    ASHLEY 2+8 SNATCH/3

    YESSENIA 4+6 S/3+6 T2B
    MARC 3+5 BURPEES/3
    DAVID 2+7 S/3+5 T2B
    REBECCA 3+4 BURP/2+5 BURP
    JESSICA 3+5 OHS/3+5 BURP
    MAYA 2+4 PC/3+5 S
    CARLOS 3+10 S/3+7 T2B

    NATALIE 2+8 OHS/3+2 BURP
    ALEJANDRA 2+10S/2+5 T2B
    ANDRES 3+5 OHS/2+7 T2B
    BRITTNEY 4+2 OHS/4+6 SUMO
    JAZMIN 3+5 B/3
    JEANNIE 2+6 OHS/2+1BURP
    BELINDA 2+5B/2+6 T2B
    JUSTIN 2+4 S/4+2 BURP
    FRITO 3+3S/4+2 T2B
    PATTY 2+10S/4+10 SUMO
    ERIC H 3+3B/3+3 BURP

    RAJU 2+5S/3+5
    GABBY 3+3 B/2+12 SUMO
    DAVID 2+10S/3+4
    JULIAN 3+5 B/3+5 BURP
    SHANNON 2+5 B/3+5 BURP
    JOHN V 2+5S/2+8 SUMO
    APRIL 4+4S/3+10 PUSH
    DAKOTA 3+5 OHS/2+12 SUMO
    SAM 2+10/3+5 SUMO

  2. ANTHONY 4+7 OHS/3+4 SDHP RX
    HECTOR 2+9 AIR SQUATS/2
    PAUL 3/2+3 BURP
    JEN 2+5 OHS/3+5 SDHP
    MARLEN 2+2 BURP/2+10 SDHP
    GISELLE 2+5 BURP/2+6 KR
    CRUZ 2+3 SNT/2+6 T2B RX
    STEVE 2+2 OHS/2+3 T2B
    DUSTIN 2+5 OHS/3+5 BURP RX
    KATHY 3+3 BURP/4+2 BURP
    ETHAN 3+3 SNT/4+5 BURP
    NATHAN 3+3 BURP/3+12 SDHP
    DAN H. 5 RDS/4+5 T2B RX

    CHAD 3+3 OHS/4+3 BURP VUPS
    JEREMY 4+3 SN/3+1 T2B RX
    RICH 3+10 SN/3 RX
    JULIE 4+3 BURP/3+1 T2B RX
    RAQUEL 2+10 SN/3+3 T2B 25
    MATT V. 3/3+1 SDHP RX
    PAUL 🙂
    NATE 3+7 SN/5+5 BURP RX
    KEITH 3+6 OHS/3 RX
    BRIAN F 4+4 SN/4+5 BURP VUPS

    JANET 2+4 BURP/2+2 BURP RX
    BONDI MOD
    SASHAE 4/4+4 SIT-UPS
    LOU 2+5 OHS/2+5 TRB RX
    ERIC 2+5 BURP/2+12 SDHP

    DIXIE :)’
    VICTORIA 3/3
    MONI 3+3
    ANDREW 1+21/3+4
    AMANDA 3/3 ISH
    JIM 🙂

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