WOD: 12/10/19

Skill/Stability/Strength
Bench Press – close grip: 7 sets to work to a heavy 4
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.
.
Conditioning
For time:
30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
Rx+: Start with 40

20:00 Time Cap

Extra Credit
1) Ring Rows: 4 x 15
2) Rx+ :Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps or work on Muscle Up Drills for 5 minutes

1 thought on “WOD: 12/10/19

  1. JEN. H. 7:34. 20
    KATHY. 7:30. 20
    MICHELLE. 8:20. 10
    ANDREA. 🙂
    MARLEN. 8:17. 20
    GISELLE. 🙂
    STEVE H. 8:38. 40
    JOHN. 10:19. 25
    CRUZ. 9:55. RX
    ETHAN. 111:17. RX+. 35
    DJ. 6:42. RX
    NATE. 6:18. RX
    ANTHONY. 5:59. RX
    DUSTIN. 5:03. RX
    ARTHUR. 5:38. 35
    HARELY. 7:33. RX
    DAN H. 15:23. RX++

    JULIE. 5:56. RX
    JEFF COLE. 4:33. 35
    PAUL. 🙂
    KEITH. MOD. 50
    BRIAN. 4:28. RX
    MERIDETH. 🙂
    MICHELLE. MOD
    RAQUEL. 7:03. 20
    BEA. 6:10. 20
    ALICIA. 6:43. 20/BAND
    SHAWN. 3:38. 40
    MAYRA. 6:10. BOX/30

    ANDRES. 4:50. RX
    JEN
    MONI. 10:21. RX
    CAM. 10:14. RX+
    MERCI. 6:30. 20/SIT UPS
    KASEY. 8:33 RX
    ROSA. 6:08. 20/BOX
    ANDREW. 5:55. 35
    RICH. 8:49. 40
    SEAN

    JOHN. 6:33. HR. BAR PUSH UP
    SUE. 6:14. 20
    MATT D. 6:50. RX
    CUTTONE. 5:51. RX
    PV. 8:58. 25/X
    JIM. 6:58. 45
    WILL 🙂
    VICTORIA. 5:57. 20/X
    BRITTNEY. 7:48. BAND
    ANDREW. 7:15. 35
    RON. 8:30. 40

    AMY. 6:48. 25/BAND
    MAYA. 6:00. 25/X
    GUS. 7:43. RX
    ABRAHAM. 5:23. 35
    SHANNON 5:59. 20/X
    KRISTIN
    GOODWIN. 10:30. RX
    SHAWN. 6:30 RX
    ERIC 908. RX
    CHRIS. 5:41. 15
    GINA. 5:43. 20/X
    EMILY. 🙂
    DEWAYNE.
    ART D. 8:54. 35

    APRIL. 6:34 RX
    LUIS. 10:25. RX
    YESSENIA. 8:49. RX

    ALEJANDRA. 1201. KNEE
    CARLOS. 7:56. RX
    JAZMIN. 9:20. 30
    JEANNIE. 9:33. 20/BOX
    BELINDA
    SAM. 8:46. RX
    FRITO. 9:48. RX
    RAJU. 8:51. 25
    PATTY. 7:20. RX
    YER. 9:02. 20
    GABBY. 9:29. 30
    DAVID. 10:03. RX

    JULIAN. 7:05 RX
    JUNIOR. 11:33. RX
    MONIQUE. 12:34. 20
    MASON. 13:12. 40

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