WOD 9/18
Performance – Week 3 of 8 Strength and Aerobic Base
A.
10 Minutes Alt. EMOM
Even: 5 Horz. Ring Rows
Odd: 5 Goblet Squat w/ :03 pause in the bottom
B.
10 Rounds
3 Thrusters @ 95 lb, 65 lb
3 Pull-ups
*Time Recorded
Foundations
Skill
Jump Progression
Jump Rope
2x30sec on / 30 sec Rest
Box Jumps
2×30 sec on / 30 sec Rest
4 Rounds
10 Ring Rows
10 DB/KB Thrusters 30/20#
400m Run
“There are only two options regarding commitment: You’re either in or you’re out. There is no such thing as life in-between.” – Pat Riley
Foundations- AM | |
Courtney | |
Dawn | 16:29 |
Chris | 15:21 |
Chad | 13:30 |
Jonathan | 13:04 |
Emily | 15:21 |
Corn Dog | 16:56 |
Meridith | 12:50 |
Billy | 12:41 |
Emily | 16:46 |
Jannica | 16:56 |
Performance – AM | |
Gage | 5:34 Rx |
Dallas | 7:04 Rx |
Kara | 5:16 |
Rulin | 6:25 |
Ivan | 3:59 Rx |
Lee | 6:12 Rx |
Shelby | 5:25 |
Sissy | 5:02 |
Humberto | 5:00 |
Tow Matt | 5:49 Rx |
Page | 4:56 Rx |
Dayna | 3:41 Rx |
Lane | 4:27 Rx |
Kevin | 5:55 Rx |
Jose | 6:28 |
Sarah | 4:46 |
Silas | 6:54 |
Morgan | 6:32 |
Andre | 6:28 |
Kristy | 6:19 |
Mercy | 5:21 |
Performance – Noon | |
Jared | 5:33 |
Tanner | 6:13 |
Tineke | 6:30 |
Gerald | 8:07 |
Andrew | 8:33 |
Foundations – PM | |
Gilbert | 14:21 |
Emily | 17:25 |
Kelcey | 18:31 |
Performance – PM | |
Gil | 2:55 Rx |
Kevin | 5:11 Rx |
Ian | 3:01 Rx |
E-Rod | 4:59 |
Andrew K | 3:54 Rx |
ABC | 8:23 |
Coco | 5:04 |
Matt F | 5:07 |
Carlos | 6:41 |
Michael | 6:01 Rx |
Paul | 6:04 |
Cassie | 6:53 |
Jillian | 5:02 Rx |
Carolyn | 8:13 |
Sean | 5:29 |
Chris | 7:30 |
Jessica | 6:03 |
Gwar | 6:08 75# |
Keith | 7:20 |
Nicole | 5:14 |
Leah | 6:49 |
Raj | 6:15 75# |
Carrie | 7:19 |
Kristin | 7:28 |
Frank | 7:48 |