WOD: 12/6/19

Skill/Stability/Strength
Chin-up + Negative: 2/5 x 4 (5s).
– 2 warm-up sets + 5 work sets
– 5 Second LOWERING
– Scaling – Partner Assisted Pull-ups + Negative
– Rx+: Perform 6 work sets

Conditioning
5 Rounds:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
Rx+:(heavier bar & KB)
12:00 Time Cap

Extra Credit
1)  Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm

1 thought on “WOD: 12/6/19

  1. ART DJ. 9:03. MOD
    ARTHUR. 9:14. STEPS
    DAN. 8:52 RX+
    BRITTNEY. 9:52. 65
    KATHY. 10:07. 45
    MICHELLE E
    GREG. 9:57. 95
    CRUZ. 11:16
    DJ. 9;58. RX
    JOHN P

    ART DJ. 11:00. 75
    JULIE. 6:56 RX
    ALICIA. 8:43. 55/26
    DAMAN. 5:56. 45
    ART L
    KEITH
    PAUL
    MAYRA. 9:38. 65/35
    SHAWN H

    JIM. 11:59 RX
    SEAN. 9:40. 75/35
    RICH. 11:20. 95
    PANYA. 9:53. 55

    CUTTONE. 7:23. RX
    NATE. 9:05. RX
    VICTORIA. 10:15
    ABRAHAM. 11:30. 95
    ETHAN. 7:22. 75/45
    MONI. 10:55. RX
    ERIC. 10:26. RX
    RON. 9:30. 95
    ROBERT. 6:15. RX
    SUE. 8:07. 55/STEP
    JEREMY. 6:58. RX
    ANDREW. 8:39. 95

    CAM. 7:38. RX
    GINA. 11:43. 55/26
    PAUL VW. 10:05. 75
    DEWAYNE
    SHAWN. 10:14. 95
    FRITO. 8:43 RX
    GUS. 11:11 RX+
    CHRIS H. 11:39. 26/45
    HARLEY. 8:44. MOD
    ALE. 9:44. RX
    PRICE. 8:55 RX
    RICHIE. 8:52
    PAUL. 10:43. 95
    MISSY. 7:33. STEP

    CARLOS. 10:34 RX SU
    JULIAN. 8:18. RX SU
    ANDRES. 8:11. RX
    DANIEL. 8:10. RX
    ERIC. 8:09. 75/35
    YESSENIA. 7:23. RX
    PATTY. 10:02. 65/SU

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