WOD 11/14
Level Two
A1. DB Bent over Row x8x4 @ 20X0
A2. 50 M Farmer Walk (R2R)x2x4
A3. DB Reverse Lunges x8/legx4
then…
8 Rounds of 1:00 AMRAP
100m Power Skips
Burpees
*Record Burpees
*Jog back
Level One (TEST DAY)
Skill
Dip Progressions
Workout
A1. Dips x 3-5 x 5
A2. Ring Rows x3-5 x 5
then…
3 Rounds
8 Renegade Rows (Push-up, R, L = 1)
20 M Lunge (10 M down and back)
How to anticipate better
*Post thoughts to comments
“You must begin to think of yourself as becoming the person you want to be.” – David Viscott
AM – Level 1 | |
Andre | 9:30 |
Mike | 10:05 |
Eugenia | 10:13 |
Hannah | 9:56 |
Shanon | 6:00 |
Kayleen | 7:46 |
Morgen | 6:05 |
The King | 6:00 |
AM – Level 2 | |
Sparker | 51 |
Guthrie | 68 |
Valyn | 49 |
Alex | 44 |
Jackie | 54 |
Eileen | 10 |
Ivan | 79 |
Jessie | 74 |
JV | 69 |
MegO | 44 |
Sean | 78 |
Styx | 82 |
Ballet | 101 |
Debbie | 29 |
Marissa | 84 |
Kyle | 79 |
Ryan | 86 |
12P – Level 2 | |
Jonathan | 89 |
Avtar | 60 |
Laila | 72 |
49er | 54 |
Linzi | 74 |
PM – Level 2 | |
Kiehler | 90 |
Diana | 60 |
Gil | ? |
Fro | 69 |
Mrs Fro | 49 |
Smitty | 74 |
Jamey | 74 |
G | 54 |
Melissa | 60 |
Lane | 111 |
Cowboy | 72 |
Holly | 64 |
Pam | 44 |
Jeanette | 60 |
LG | 36 |
Kavi | 83 |
Raul | 87 |
Andy | 92 |
Adrian | 64 |
C2 | 65 |
Denise | 75 |
Desiree | 54 |
Wade | 85 |
KT | 58 |
Marky Marc | 72 |
PM – Level 1 | |
Jillian | 5:38 |
Darrell | 5:59 |
Ruben | 6:44 |
Leslie | 6:37 |
Valerie | 6:19 |
Carlo | 5:19 |
Big Easy | 5:04 |
Tristan | 6:40 |
Rajesh | 6:22 |
Jimmy | 5:56 |
Laurel | 4:37 |
G-raffe | 7:29 |