WOD 11/20
Performance – Week 1 of 2 Base Stabilization Phase
20:00 AMRAP
400 M Run
20 OVHD KBS @ 24K, 16K
20 Headcutters @ 24K, 16K
20 Burpees
*Time recorded
Foundations
Skill
Clean
A. Clean x3x5
B. back squat x5x5
then…
5 rounds
50 m tire sprints
6 Sprawls
Rest 2 mins
“A trophy carries dust. Memories last forever.”– Mary Lou Retton
| Foundations – AM | |
| Joe | |
| Janice | |
| Vy | |
| Melanie | |
| Adrian | |
| Chad | |
| Jenna | |
| Logan | |
| Mike | |
| Vince | |
| Brandon | |
| Performance – AM | |
| Mitch | 2+400 |
| Gage | 2+ovhd kb |
| Kerri | 2+400 |
| Red | 2+200 |
| John | 3+400 |
| Matt | 2+400 |
| Jonathan | 2+12 kb |
| Lee | 2+400 |
| Sissy | 2+400 |
| Ivan | 2+kb |
| Janet | 2+400 |
| Dawn | 2+400 |
| Brooks | 2+2 burpees |
| Emily | 2+400 |
| Tom | 2 |
| Jillian | 2+12 headcutters |
| Robert | 2+400 |
| Jose | 2+3 headcutters |
| Courtney | 2 |
| Silas | 2+400 |
| Ed | 2 |
| Jannica | 2 |
| Mercy | 2 |
| Jenny | 2+20 headcutters |
| Mer | 2+19 headcutters |
| Performance – Noon | |
| Jared | 2+15 hc |
| Brian | 2+6 kbs |
| Josh | 3 |
| Avtar | 2+12 kbs |
| Foundations – PM | |
| Julianne | |
| Steven | |
| Brad | |
| Emmy | |
| Malia | |
| Performance – PM | |
| Ian | 3+400m |
| Kyle | 3+7 kbs |
| Tow Matt | 2+5 hc |
| Jessica | 2+16 hc |
| Gil | 2+7 burpees |
| Austen | 2+12 kbs |
| 2 Chain | 3 |
| Carolyn | 2+4 hc |
| Maddie | 2+10 hc |
| Missy | 2+17 hc |
| JRod | 2+5 hc |
| Rahul | 2+9 burpees |
| Max | 2+12 hc |
| KJ | 2+13 burpees |
| Courtney | 2+5 burpees |
| Simon | 2+20 hc |
| ERod | 2+20 kbs |
| Julia | 2+10 kbs |