WOD 1/14
Performance: Week 1 of 2 Strength and Power Focus
A1. Push Press x5x5 Rest :60
*Weight Recorded
A2. KB Front Rack Walking Lunges x10 total x5 Rest :60
*Weight recorded
B. 8 Rounds
5 Burpee Box Jumps @ 20”, 24”
5 KBS
Rest :90
Foundations
Skill
Row
A.
Every 2 mins for 18 mins:
200m Row @90%
B.
4 x 40 sec of Work Jump Rope / 20 sec rest
Rest 2 mins
4x 30 sec of Work Tic Tacs / 30 sec rest
Rest 2 mins
4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0
“If you have a coach helping you, developing your skills alongside you, that’s when you’re on your way to becoming not just a participant but achieving.” – Lynn Davies
| Foundations – AM | ||
| Christian | ||
| Performance – AM | ||
| Kara | 65 | 20 |
| Sara | 65 | 20 |
| Sissy | 75 | 20 |
| Nicole | 85 | 12 |
| Daniela | 50 | 12 |
| Kerri | 65 | 12 |
| Vy | 65 | 12 |
| Humberto | 75 | 20 |
| Melanie | 75 | 20 |
| Bryan | 65 | 15 kg |
| Lee | 135 | 30 |
| Adrian | 105 | 15 kg |
| Carlos | 95 | 15 kg |
| Ken | 95 | 15 kg |
| Christian | ||
| Gage | 145 | 35 |
| Josh | 145 | 35 |
| Matthew | 65 | 15 kg |
| Roland | 95 | 12 kg |
| Jose | 95 | 12 kg |
| Lashae | 55 | 20 |
| Red | 55 | 20 |
| Lisa | 55 | 6 kg |
| Tineke | 55 | 6 kg |
| Dayna | 100 | 20 |
| Jillian | 100 | 20 |
| Mr. T | 155 | 35 |
| Tow Matt | 135 | 35 |
| Page | 155 | 35 |
| Page | 155 | 35 |
| Braden | 105 | 25 |
| Steve | 105 | 25 |
| Jeff | ||
| Cynthia | 65 | 20 |
| Claudia | 75 | 16 kg |
| Fred | 105 | 25 |
| Mercy | 75 | 12 kg |
| Jenny | 75 | 12 kg |
| Tom | 155 | 20 kg |
| Billy | 105 | 18 kg |
| 2 Chainz | 140 | 16 kg |
| Ladies Class | ||
| Mer | 65 | 12 kg |
| Velvet | 55 | 12 kg |
| Mary | 55 | 12 kg |
| Lulu | 65 | 15 |
| Foundations – Noon | ||
| Parnell | ||
| Jimmy | ||
| Katherine | ||
| Performance – PM | ||
| Brian | 135 | 24 k |
| Andrew | 165 | 24 k |
| Amanda | 60 | 12 k |
| Taylor | 95 | 16 k |
| Gil | 145 | 24 k |
| Kevin | 115 | 24 k |
| Andy | 95 | 16 k |
| Gab | 145 | 24 k |
| Jared | 160 | 24 k |
| Courtney | 85 | 16 k |
| Amy | 65 | 16 k |
| ERod | 95 | 20 k |
| Cody | 95 | 20 k |
| Ryan | 125 | 20 k |
| Eric | 135 | 20 k |
| Malia | 65 | 12 k |
| Jeanette | 80 | 15 lb |
| Carolyn | 80 | 15 lb |
| Matt | 105 | 20 k |
| Phil | 105 | 20 k |
| Emmy | 60 | 12 k |
| Jessica | 65 | 12 k |
| Brad | 135 | 20 k |
| Paul | 135 | 18 k |
| Avtar | 85 | 12 k |
| Ian | 165 | 24 k |
| Janet | 65 | 12 k |
| Christopher | 135 | 24 k |
| Mike | 135 | 18 k |
| George | 85 | 16 k |
| Denise | 45 | 12 k |
| Leah | 100 | 12 k |
| RC | 85 | 12 k |
| Cassie | 85 | 12 k |
| John | 135 | 20 k |