WOD: 11/14/19

Skill/Stability/Strength
1) EMOM x 5: Seated Dynamic Box Jumps: x 3 reps
– same height or slightly higher than last week.

2) EMOM x 8
Tempo Deadlift: 8 x 2
– Fast Up, 4 Second Descent, reset between reps
– Heavier than last week

Conditioning
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

*10:00 Cap

Extra Credit 
1) Banded Alphabets x 3 sets each side.

2) EMOM x 5: Speed Back Squats x 5 reps with 25% band tension or chains
– use 75% if using straight weight only and increase rest to every 90s.

1 thought on “WOD: 11/14/19

  1. ARTHUR 8:44 RX
    ANTHONY 8:01 RX
    HARLEY 8:35 RX
    JEN 5:59. 18
    YESSENIA. 6:30 RX
    KATHY 8:11. 18
    GISELLE. 9:51 26
    ETHAN. 7:14 35
    STEVE 7:22 26
    DUSTIN 🙂

    ALICIA 🙂
    PAUL 🙂
    JULIE 6:52 RX
    RAQUEL 7:46 44 G
    BRIAN 🙂
    MATT 6:39 35
    ROBERT 🙂
    RICH 8:50 44
    MICHELLE 9:02 26
    MAYRA 🙂

    CAM 🙂
    BRITTNEY 8:41 RX
    JEN 7:52 26
    LOU 76 RX
    TROST MOD

    DIXIE
    SUE 7:00 18
    PRICE. 7:58. 44
    PV. 10:26. 18
    VICTORIA. :). 18
    PAT. 10:38. 44
    JOHN. 9:45 RX
    CUTTONE 🙂
    GABBY. 7:27. 26
    MONI 7:10. 7:10. 26

    ABRAHAM 8:15. 35
    AMY 6:35. 8
    KRISTIN. 5:38. 18
    GINA. 6:54. 15
    GOODWIN. 8:10. 35
    SHAWN
    CRUZ
    GUS. 7:44 RX
    RAJU

    IAN
    YER. 7:45. 26
    RITU. 9:43. 18
    NATALIE
    ALE. 11:26 RX

    SAM. 8:48 G
    DAN H. 5:55 RX
    JIM
    ANDRES. 8:30 RX
    BELINDA. 6:10. 18
    PATTY. 9:20. 26
    JEANNIE. 7:51. 18
    JAZMIN 5:10 G
    DAVID. 10:41 G
    CARLOS. 9:40 G
    JULIAN. 6:08. G
    APRIL. 6:02 RX
    FRITO. 5:03. G

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