WOD 10/16
Performance – Week 7 of 8 Conditioning
A.
10:00 EMOM
3 Deadlifts @ 225 lb, 135 lb
B.
10 Round
5 Pull-ups
10 Wall Balls
Rest 1:00
*Avg. Split recorded, Goal below 1:00
C.
20 Strict Toes to Bar
*Split up as needed
Foundations
Skill:
Row
A. Chin up or Ring Row x2x5 40X0
B.
3 Rounds
25 Wall Ball
500m Row
Rest 3 mins
“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey
| Foundations – AM | |
| Emily | 3:43 |
| Melanie | 3:23 |
| Chad | 3:30 |
| Adrian | 3:59 |
| Dawn | 3:50 |
| Jenna | 3:39 |
| Julia | 3:54 |
| Corn Dog | 3:36 |
| Kenyon | 3:50 |
| Gilbert | 3:11 |
| Performance – AM | |
| Josh | :38 |
| Brian | :29 |
| Red | :43 |
| Mitch | :38 |
| Tineke | :40 |
| Ivan | :29 |
| Carlos | :37 |
| Humberto | :38 |
| Ken | :39 |
| Bradley | :29 |
| Dayna | :28 |
| Jose | :43 |
| Meridith | :36 |
| Tow Matt | :32 |
| Jillian | :36 |
| Scott | :33 |
| Mercy | :38 |
| Kayleen | :43 |
| Performance – Noon | |
| Gerald | :32 |
| Tanner | :30 |
| Keith | :35 |
| Avtar | :40 |
| Foundations – PM | |
| Kristine | 3:42 |
| Steven | 3:05 |
| Logan | 2:58 |
| Paige | 3:22 |
| Lauren | 3:17 |
| Max | – |
| Daniela | 3:39 |
| Nicole | – |
| Courtney | 2:53 |
| Performance – PM | |
| Ian | :26 |
| Gil | :30 |
| 2 Chain | :29 |
| ABC | :34 |
| Pam | :33 |
| Melissa | :30 |
| Ryan | :30 |
| Jeanette | :28 |
| Jessica | :28 |
| Austen | :27 |
| Fry | :28 |
| JRod | :35 |
| Leah | :34 |
| Paul | :30 |
| Kristin | :33 |
| Carolyn | :33 |
| ERod | :32 |
| KJ | :32 |
| Nicole | :32 |
| Snooki | :31 |
| Frank | :31 |