WOD 10/9
Level Two
1600 M Run
5:00 AMRAP
10 Lateral Medball Hops
10 Russian Triangles
10 Lateral Hurdles Steps w/ MB
1600 M Run
then…
3-5 Sets of Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*1:00 / exercise (:30/Side if unilateral)
Level One (TEST DAY)
Skill
A. Jerk
WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (1st 3 sets are attempts to get :30 Chin-Over-Bar Hold)
A3. DB Lunges x10 steps x4
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)
Quench your thirst, Whole 9 style
*Post thoughts to comments
“No matter our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.” – Dale Turner
AM – Level 1 | |
Jacklyn+Erich H | 85 |
Eric+Gabriel | 66 |
Morgen+M-n-M+Eddie | 94 |
AM – Level 2 | |
Duran | 19:20 |
Mikey | 19:54 |
Guthrie | 20:33 |
Janet | 21:03 |
EJ | 21:17 |
Janice | 22:36 |
Leah | 24:26 |
Can2 | 25:17 |
9AM | 25:22 |
MegO | 27:27 |
Ballet | 18:30 |
Tow Matt | 21:32 |
Caitlin | 22:51 |
Michelle | 22:51 |
Brad | 17:18 |
Ray | 21:28 |
Erica | 23:25 |
E-Rod | 26:37 |
AM – Ladies’ | |
Eleanor | 20:10 (MOD) |
LV | 21:58 |
Dayna | 21:34 |
Taylor | 21:45 (MOD) |
12P – Level 1 | |
Linzi+Smitty | 90 |
Caroline+Brooke | 73 |
David I+Jonathan | 104 |
Heidi+Shannon K | 55 |
Dixie+Snick+Avtar | 84 |
PM – Level 2 | |
Jables | 22:44 |
Marissa | 19:01 |
Melissa | 22:03 |
Kiehler | 19:03 |
Gil | 23:32 |
Danimal | 18:29 |
Turk | 17:46 |
Kevin | 19:59 |
Marky Marc | 19:18 |
Jeanette | 21:51 |
Melissa K | 22:12 |
Evil | 20:25 |
Lane | 18:12 |
Schittone | 21:07 |
Andy | 19:03 |
JP | 18:49 |
Shug | 29:14 |
Sanchez | 19:52 |
Kavi | 19:39 |
Diana | 20:55 |
Nicole | 20:43 |
LaRosa | 23:08 |
Paul | 23:40 |
Money | 23:25 |
Ryan | 19:05 |