WOD: 11/18/19

Skill/Stability/Strength
1) Front Squat: 1RM in 10 Sets
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits.

2) Warm-up for Metcon performing:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerk
*Build in weight

Conditioning 
”DT”
5 Rounds:
12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Push Jerk (155, 105)

*12 Minute SOFT Cap

Extra Credit 
Banded Glute Bridges: 4 x 10.

1 thought on “WOD: 11/18/19

  1. DINO 10:15. 95/ 275
    ANTHONY 295. 8:30 MOD
    HARLEY 245. MOD
    CARLOS 335. 3. 135 /
    CRUZ 185. 11:31 115
    DUSTIN 245. 4 RDS RX
    STEVE H. 205. 3:18. 115
    KATHY. 90. 9:11 55
    IVAN. 235. 12:08. 115
    MARLEN. 95. 10:20. 55
    VIVIANA. 115. 13:35. 85
    DJ. 205. 12:46. 115

    JEREMY. 235. 10:20 RX
    RICH. 165. 4 RDS. 12:02. 115
    RAQUEL 🙂
    BEA. 🙂
    MICHELLE 100
    ALICIA 115. 8:49. 75 MOD
    PAUL 🙂
    KEITH. 245. 7:46. 115
    SHAWN. 235. 7:17. 115
    LOU 345. 14:01. RX
    MEREDITH. 115. 9:56. 75
    MAYRA. PR 135. 10:28. 75
    ROBERT. 8:41 RX
    APRIL. 215
    MATT VH. 245. 7:54. 115
    BRIAN. 225. 7:48. RX

    SEAN 190 PR. 5:53 MOD
    ANNIE. 105 PR 10:27 55
    BRITTNEY. 165 PR. 12:33 85
    ROSA. 10:00 65
    MERISSA 175. 6:25. 75
    MERCI. 115. 9:43. 65

    JOHN. 235. 5:55. 115

    SUE. 110. 13:05. 85
    MONI. 160PR. 13:#6 RX
    ANDREW. 185. 10:56. 115
    SID. 5:53 RX
    Ron. 195. 8:38. 115
    Cuttone. 275. 9:28 RX
    Victoria. 70 PR. 10:24. 65
    PRICE 305PR. 9:59. 135
    MATT. 335. 10:32. RX
    PAT. 🙂
    RICHIE. 265. 11:01. 135
    GOODWIN. 215. 12:45. 135
    DIXIE 85. 9:40. 55
    PAUL. 205 PR. 11:57 MOD
    NATHAN. 185PR. 11:59 135
    ETHAN. 215 PR. 11:21 RX

    IAN. 225. 12:52. 135
    MATT 225PR. 4. 12:10 95
    GUS 295. 9:55 RX
    MAYA 175PR. 12:37. 85
    AMY. 115. 10:51. 85
    CHRIS. 105PR. 11:19. 55
    ERIC 255PR. 🙂
    SASHAE. 175PR. 8:54 RX
    KATIE 135PR 🙂
    SHANNON 125 PR. 11:21. 65
    WILL 225
    SHAWN 205PR. 10:00 115
    ART DJ. 165

    JESSICA. 165PR. 12:31. 55
    BECKA 95PR. 14:23. 4RD/65
    GABIE :). 12:00. 4RD/55
    DAN 330PR. 7:05 RX
    DAVID 175. 12:08. 3RD/155
    MARC :). 11:45. 115
    JOHN. 155
    DAVID P. 205PR

    JULIAN. 330PR. 13:03. 4RD/RX
    RITU 🙂
    JEANNIE 120PR. 12:59. 4RD/75
    BELINDA. 140PR. 14:31. 4RD/85
    CARLOS 200. 13:37. 4RD/135
    ALE. 175. 13:26. 4RD/RX
    SHANNON. 85PR. 12:45 55
    KRISTEN 85. 10:30 MOD
    SAM 315. 11:28. 155
    JUSTIN. 190PR. 13:#5. 4RDS/115
    ANDRES. 295. 14:05 RX
    HERMY 275. 14:00. 4RD/135
    FRITO 265. 10:13. 135
    JAZMIN. 155. 12:00. 85
    GABBY. 175. 15:24. RX
    ERIC. 11:38. 105

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