WOD: 11/19/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each arm
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.

Conditioning
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 Toes-2-Bar
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

Extra Credit
1) Speed Bench Press + challenge set: 3/6 x 3 @60%
– medium grip for all sets

2) Rusin Triset x 2-3 rounds

1 thought on “WOD: 11/19/19

  1. FRANCE 2 MOD
    DINO 2+8 BJ
    ARTHUR 3 RX
    ETHAN 3+3 OHS 65
    STEVE H 2+9 VUPS 75
    JEN H 3+3 CAL
    LOU 2+10 OHS RX
    CARLOS 🙂
    DJ. 3+7 CAL 75
    VIVIAN 3, 45
    HARLEY. 3. 115 FS
    DUSTIN 2+7 OHS RX
    CARLOS 2+8 BJ RX
    PAUL A 2+7 T2B FS

    BRIAN 🙂
    RICH 🙂
    RAQUEL 3+21 CAL 35
    PAUL 🙂
    MATT VH 3+21 CAL. 30” RX+
    ALICIA 3+21 CAL MOD
    MICHELLE 🙂
    KEITH 3+8 T2B RX (NO REST)
    ROBERT 🙂
    MAYRA 3. 55/KR/JUMPS
    SHAWN 🙂
    BEA 🙂
    SASHAE 3+10 STEP. 55

    SEAN 3 MOD
    ERIC 2+15 STEP 75
    MERCI 2+5 FS 65
    MERISSA 3 MOD
    MONI 2+9 K2E. 65
    ROSA 3 MOD

    AMY 3+3+28 MOD
    SUE 3+7 CAL MOD
    DIXIE 3 MOD
    ANDREW 2+3 OHS MOD
    PV 2+9 T2B FS/75/S
    RON 3 75
    JOHN 4 FS/75
    MATT 3 RX
    DAN 4+3 BJ. RX
    PATRICK 2+1 OHS RX
    CUTTONE 3+9 T2B RX

    APRIL 4 MOD
    SHANNON 3+9 KNEE 45
    JOEY 3 FS 48
    CHRIS 2+20 CAL FS 26
    GOODWIN 2+4 OHS RX
    MAYA 2+17 CAL MOD
    WILL 🙂
    ABRAHAM 3. 65
    SHAWN 2+9 T2B FS
    MAT O 2+12 OHS
    JEREMY 3+2 BOX RX
    ERIC 3 RX

    YESSENIA 3+19 CAL RX
    KARA 2+17 CAL FS
    JESSICA 3 56
    GREG 3 75
    BRITTNEY 3+10 CAL 55 KR

    PATTY 2+12 CAL 65
    ANDRES 3+21 CAL RX
    JULIAN 2+1 OHS RX
    CARLOS 2+9 T2B RX
    ALI 2+9 T2B RX
    DAVID 2+3 OHS KR/65
    FRITO 3+4 T2B RX
    NATE 3+4 T2B 75
    JAZMIN 3 RX
    SAM 2+7 T2B
    JOHN 2+5 T2B 35
    JEANNIE 2+8 BJ MOD
    BELINDA 2+7 T2B 55
    GABBY 2+9 T2B RX
    RAJU 2+5 KR. 15/KR

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