WOD 11/13
Performance – Week 3 of 3 Strength Phase
50 Wall Balls
40 MedBall Swings
30 MedBall Tic Tacs (Total)
20 MedBall Thrusters
10 Med Ball Overhead Lunges (/leg)
*200 M Ball Run between each exercise
*M: 20 lb W: 14 lb
*Time Recorded
Foundations
Skill
Snatch
A. Snatch x3x5
B. Walking Reverse Lunges x20/stepsx3
3x4min AMRAP w/ 2 min rest
8/ea Arm DB Hang Snatch
50m R/L Shuffles
8 Burpees
100m Run
“You can’t live a perfect day without doing something for someone who will never be able to repay you.” – John Wooden
| Foundations – AM | |
| Victor | 5+16 |
| Melanie | 5+16+v+3 |
| Adrian | 4 |
| Vy | 7+16+v+4 |
| Brian | 6 |
| Chad | 4+16+v |
| Amy | 4+4 |
| Chance | 6+16+v+7 |
| Vince | 6+12 |
| Brad | 3+16+v+3 |
| Performance – AM | |
| Jim | 21:40 |
| Ruhlin | 13:37 |
| John | 12:04 |
| Matt | 16:56 |
| Jonathan | 15:20 |
| Lee | 12:23 |
| Emily | 13:54 |
| Red | 16:27 |
| Humberto | 12:14 |
| Gilbert | 13:01 |
| Tow Matt | 13:22 |
| Jose | 14:04 |
| Meridith | 11:47 |
| Sarah | 12:35 |
| Corn Dog | 13:15 |
| Jillian | 12:21 |
| Dayna | 12:17 |
| Mercy | 16:34 |
| Billy | 14:43 |
| Performance – Noon | |
| Mer | 13:11 |
| Jared | 12:57 |
| Gil | 14:35 |
| Avtar | 15:14 |
| Rebecca | 14:48 |
| Julia | 15:57 |
| Brian | 16:44 |
| Foundations – PM | |
| Kai | 3+ 50 m |
| Courtney | 4+2 b |
| Alex | 4+4 b |
| Steven | 4+50m/100m |
| Ivy | 4+50m/100m |
| Julianne | 5+8 db |
| Daniela | 5+6 b |
| Courtney | 5+8 db |
| Performance – PM | |
| Ian | 10:29 |
| Ryan | 15:18 |
| Jeanette | 14:54 |
| Matt | 15:38 |
| Kristin | 15:19 |
| Jessica | 12:14 |
| Max | 13:09 |
| Lauren | 13:24 |
| Leah | 12:36 |
| Jenny | 14:40 |
| ERod | 16:38 |
| Eric | 14:46 |
| Allyson | 11:26 |
| Morgan | 11:53 |
| Nicole | 12:33 |
| Kline | 13:10 |
| Missy | 12:53 |
| Cassie | 13:15 |
| Paul | 13:32 |
| KJ | 13:33 |
| Austen | 9:44 |