WOD 11/12
Performance – Week 3 of 3 Strength Phase
A. Jerk x1x7 by feel Rest 2:00
*Weight Recorded
B.
400 M Sled Drag @ 45 lb, 25 lb
*every minute 5 Clap Push-ups
*Total Push-ups recorded
Foundations (Test)
Skill
Kip/Jumping Pull ups
5 Rounds
200m Sprint (Start at the corner)
5 Burpee Pull ups
Rest Walk back
Test
Front Plank + Slow inch Worm x60 secs + 1 (Focus on heels down early)x 3
“Find the good. It’s all around you. Find it, showcase it & you’ll start believing in it.” – Jesse Owens
What’s your best Snatch story?
| Foundations – AM | |
| Bryan | 12:04 |
| Vy | 12:07 |
| Melanie | 12:11 |
| Kevin | 12:48 |
| Courtney | 13:51 |
| Adrian | 14:59 |
| Daniel | 15:28 |
| Kavi | 14:14 |
| Performance – AM | |
| Tineke | 75 |
| Red | 75 |
| Matt | 185 |
| Mitch | 165 |
| John | 155 |
| Ken | 145 |
| Robert | 165 |
| Jim | 175 |
| Humberto | 85 |
| Gage | 195 |
| Healy | 80 |
| Jose | 125 |
| Gwar | 155 |
| Meridith | 85 |
| Dayna | 115 |
| Ed | 125 |
| Tommy | 275 |
| Steve | 175 |
| Josh | 175 |
| Brooks | 205 |
| Corn Dog | 75 |
| Jannica | 75 |
| Lisa | 80 |
| Tow Matt | 155 |
| Billy | 155 |
| Mercy | 85 |
| Michele | 105 |
| Ray | 195 |
| Kayleen | 105 |
| Ladies Class | |
| Mer | 90 |
| Sydney | 80 |
| Lulu | 105 |
| Foundations – Noon | |
| Mary | |
| Malia | |
| Dustin | |
| Alex | |
| Performance- PM | |
| Eric | 165/35 |
| Gil | 130/30 |
| Pam | 100 |
| Coco | 95 |
| Andy | 165 |
| Taylor | 125 |
| Jessica | 85 |
| ERod | 195/15 |
| Paul | 215/15 |
| Cassie | 105/20 |
| Jillian | 105/20 |
| Morgan | 90/15 |
| KJ | 105/25 |
| Nicole | 105/20 |
| Carolyn | 85/30 |
| Page | 195/10 |
| Velvet | 95/20 |
| Evil | 85/15 |