WOD 11/29
Level Two
WOD
A. Squat x3x3 @ 85-90% Rest appx 4:00-5:00
*Warm up quickly, do not count sets until you’ve reached correct RPE
B. RDL x5x3 rest 2:00
*work to a challenging weight all sets at the same weight.
C. Auxiliary Circuit 6-8 reps of each exercise, 3-5 rounds, no rest between sets but quality reps, this is not for time:
– Hip Thrusts (Bar only)
– Single Arm OH Step-ups (Light DB, or just raised arm)
– Strict Toes to Bar
– Super Mans
*Warm up quickly, do not count sets until you’ve reached correct RPE
B. RDL x5x3 rest 2:00
*work to a challenging weight all sets at the same weight.
C. Auxiliary Circuit 6-8 reps of each exercise, 3-5 rounds, no rest between sets but quality reps, this is not for time:
– Hip Thrusts (Bar only)
– Single Arm OH Step-ups (Light DB, or just raised arm)
– Strict Toes to Bar
– Super Mans
Level One (Day 5)
Skill
Ring Dips
WOD
3 Rounds (3:00 on/ 1:00 off):
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the 2nd rounds starts, athletes should start where they finished in round one
Act as if what you do makes a difference. It does. – William James
Good Posture
*Post thoughts to comments
Announcements:
– The Tour de Turkey Team Challenge is off to a great start! If you are competing and were unable to WOD yesterday, be sure to schedule the make up session today!
-Coach Chad is back starting this Thursday! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed. His classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.
| AM Results | |||||
| Kristin | S | ||||
| Chris | S | ||||
| Janice | S | ||||
| Mego | S | ||||
| Cindy | S | ||||
| MGJ | S | ||||
| Erica | S | ||||
| Can2 | S | ||||
| 9 AM | S | ||||
| Ballet | S | ||||
| Michele | S | ||||
| Peter | S | ||||
| Eric | S | ||||
| Macaroni | S | ||||
| Pattie | S | ||||
| Lance | S | ||||
| Jenny | S | ||||
| Audra | S | ||||
| Ladies Class | |||||
| Meredith | 4 Rounds | ||||
| Chapel | :58 | 1:02 | 15 | 24 | 12:21 |
| Level I Noon | |||||
| In Line | 4 | ||||
| Melanie | 4 | ||||
| Lola | 5 | ||||
| Amy | 4 | ||||
| Angela | 5 | ||||
| Tiffany | 5 | ||||
| Tristy | 6 | ||||
| PM Results | |||||
| David | S | ||||
| Stephen | S | ||||
| Danimal | S | ||||
| Charlie | ? | ||||
| G | S | ||||
| Cat | S | ||||
| Liz | S | ||||
| JJ | S | ||||
| Leah | S | ||||
| Betsy | S | ||||
| Jon | S | ||||
| Jerry | W | ||||
| Boone | S | ||||
| Bayou Jesse | S | ||||
| Chas | :54/:53 | 34 | 44 | 8:40 | |
| Chrissy | S | ||||
| Jennifer | S | ||||
| Turk | S | ||||
| Greg | 7 | ||||
| Corey | S | ||||
| Elena | S | ||||
| Uzi | S | ||||
| Ross | S | ||||
| Ryan | S | ||||
| Debbie | S | ||||
| Carissa | S | ||||
| Jerry G. | S |