WOD: 11/22/19

Skill/Stability/Strength
1) Push Press: Work to a 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) Rollback Triceps Extensions: 2/4 x 15.

Conditioning
AMRAP 15 of Kettlebell Complex:
20 KB Swings (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds

1 thought on “WOD: 11/22/19

  1. IVAN. 160. 3+7PP. 35
    ARTHUR G. 5+12 PP 2
    ANTHONY 245. 5+5 PUSH RX
    DINO. 2225. 2+16 PP RX
    KATHY. 85. 3 RDS. 26
    DUSTIN. 205. 3 RDS +10 ROW RX
    BRIAN F. 215. 4+20 SWINGS. RX
    ETHAN. 130. 4+14. PP 35
    CARLOS
    PAUL J
    GISELLE. 75. 3+12. PP. 26
    VIVIANA. 2+1 TG. 35

    JEN DJ. 95. 3. 26
    ANDREA. 105. 3. 26
    RICH. 3+20 KBS. 44
    ALICIA. 55. 4. 26
    APRIL. 145
    RAQUEL. 90. 4. 26
    ROBERT. HERO
    MAYRA. 110. 3+14 PP /MOD
    SASHAE. 165 JERK. 4+6 PP 26
    JEREMY. HERO
    HARLEY HERO
    CHAD HERO
    LOU. HERO

    ANNIE. 75 3. 26
    MERISSA :). MOD
    MERIDETH. 🙂
    MERCI. :). MOD
    ROSA. :). MOD
    TROST. 3+12 KBS RX

    MATT. 215. 3 RDS + 20 SWINGS
    PAT. 165. 1 RDS+1 TURK
    RON 175. 3 RDS +20 SPLIT. 35
    SUE. 100 PR. 4 RDS +5. 18
    ANDREW 175. 3 RDS 35/18
    DIXIE. WEDNESDAY
    CHRIS. 225. 2 RDS RX
    ART. 115. 3 RDS. 28LB
    ANDRES. 205. 4 + RDS +10. 35
    DANIEL. 205. 3 RDS +40. 35
    FRITO. 205. 3+35

    SHANNON. 70. 3+61. 18LB
    CHRIS. 70. 3+14. 18/9
    KRISTIN. 60. 4. 18/9
    ABRAHAM. 120. 2 RDS +40

    JULIAN
    CARLOS. 235PR. 4+16. 35
    JOHN. 155 PR. 3+21. 35
    PATTI. 120PR. 4+30 26
    JULIAN
    ALEX. 165. 3+20
    ANDREW. 205. 3+14 RX

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