WOD 11/19
Level Two
A. Clean Pull + Clean & Jerk Complex x 8 Rest 1:30
*Work up each set
B. 10:00 to Find Max Height Box Jump
C. 400m Partner Sled Sprint (45lb, 25lb)
*For time
Level One (TEST)
Skill
Jump Progression Review
Jumping Pull-ups
Workout
4 Rounds
5 Step-ups / Leg
5 Box Jumps
5 Russian Swings
5 Ab Mat Sit-ups
200 M Run
*M: 20”, 16K; W: 16”, 12K
then…
Front Plank Test
10 ways to increase lifting speed
*Post thoughts to comments
“Never quit. Suffer now and live the rest of your life as a champion” – Muhammed Ali
| AM – Level 1 | ||
| Andre | 8:45 | |
| Mike | 8:16 | |
| Jimmy | 10:08 | |
| Carlo | 9:25 | |
| Her | 8:04 | |
| J-Mo | 8:28 | |
| AM – Level 2 | Box | Sled |
| Jessie | 32″ | 3:48 (Solo) |
| Janice | 34″ | 3:35 |
| Sparker | 20″ | 2:54 |
| Jackie | 26″ | 3:35 |
| Scmidty | 31″ | 2:54 |
| Can2 | 30″ | 2:35 |
| Mikey | 43″ | 2:15 |
| Big Spoon | 46.5″ | 2:15 |
| Guthrie | 35″ | 2:19 |
| Ivan | 35″ | 2:35 |
| Sean | 39″ | 2:19 |
| Kavi | 33″ | 2:43 |
| Gwar | 39.5″ | 3:09 |
| Kyle | 43″ | 1:46 |
| Bradley | 38″ | 1:46 |
| Ken | 30″ | 3:06 |
| Ballet | 30″ | 3:06 |
| King | 41.5″ | 2:43 |
| Nick | 43″ | 3:09 |
| Tow Matt | – | 3:16 (Solo) |
| Ray | 40″ | 2:54 (35lb) |
| Walker | 40″ | 2:54 (35lb) |
| Caitlyn | 24″ | 3:43 |
| Josie | 20″ | 3:43 |
| Melissa K | 17″ | 3:43 |
| Bryan | 39″ | 2:47 |
| Robert | 36″ | 2:47 |
| 12P – Level 2 | ||
| Mark | 42″ | 2:42 |
| Avtar | 30″ | 2:44 |
| Ed | 40.25″ | 2:52 |
| Crash | 27.5″ | 2:55 |
| Laila | 30″ | 2:55 |
| Jonathan | 44″ | 2:44 |
| Schiller | 40.25″ | 2:22 |
| Erich M | 30″ | 2:52 |
| Cameron | 38.5″ | 2:22 |
| PM – Level 2 | ||
| Gil | 28.5″ | 2:56 |
| Blake | 37.5″ | 2:51 |
| Anthony | 40″ | 2:56 |
| Danimal | 43″ | 2:51 |
| Henry | 24″ | 2:28 |
| Jamey | 48″ | 3:20 |
| Andy | 36″ | 2:37 |
| Kaz | 40″ | 2:23 |
| Shug | 24″ | 3:21 |
| Smitty | 30″ | 3:20 |
| Tasha | 30″ | 3:21 |
| Cowboy | 48″ | 2:37 |
| Nic | 46.5″ | 2:28 |
| Gary | 47.5″ | 2:23 |
| LG | 30″ | 2:59 |
| Leah | 30″ | 2:59 |
| Marky Marc | 46.5″ | 2:08 |
| C2 | 36″ | 2:52 |
| Missy | 32.5″ | 2:52 |
| Denise | 27″ | 3:20 |
| George | 35″ | 2:57 |
| Leidy | 20″ | – |
| Evil | 30.5″ | 2:47 |
| Twin | 30.5″ | 2:47 |
| Kara | 24″ | 2:46 |
| Sanchez | 38.5″ | 2:53 |
| Wade | 42.5″ | 2:08 |
| Adrian | 35″ | 2:46 |
| Desiree | 30″ | 3:28 |
| PM – Level 1 | ||
| Big Easy | 8:02 | |
| Shanon | 9:25 | |
| Kayleen | 9:47 | |
| Darrell | 8:56 | |
| Amanda | 8:53 | |
| Vanessa | 9:50 | |
| Leslie | 8:18 | |
| M-N-M | 8:33 | |
| Jillian | 8:11 | |
| Morgen | 8:06 |