WOD 1/13
Performance: Week 1 of 2 Strength and Power Focus
A. Hang Snatch + Snatch x1+1×10 Rest :60
*Work to a challenging weight (Power or Full Squat), weight recorded
B.30 OVHD Squat @ 60-65%
*In as few set as possible, not for time
C.3 Rounds
15 Deadlift @ 115 lb, 75 lb
15 Pull-ups
*Time recorded
Foundations
Skill
Clean
A. Work up to a Technical 2RM Clean in 10min
B. Back Squat x3x4
For Time:
Partner 80 Burpees
**10 each Partner then switch for Experienced
**5 each Partner then switch for Novice
“Motivation is what gets you started. Habit is what keeps you going.”- Jim Ryun
| Foundations – AM | ||
| Lashea/Rachel | 6:30 | |
| Performance – AM | ||
| Brian | 85 | 6:00 |
| Braden | 85 | 4:45 |
| Josh | 115 | 5:04 |
| Vy | 55 | 4:05 |
| Adrian | 70 | 5:05 |
| Matt | 95 | 4:25 |
| Carlos | 80 | 4:50 |
| Beverly | 35 | 4:51 |
| Sissy | 55 | 3:51 |
| Melanie | 55 | 4:42 |
| Josh | 115 | 3:28 rx |
| Ivan | 135 | 3:24 rx |
| Dayna | 80 | 3:46 rx |
| Sarah | 60 | 4:39 |
| Cindy | 55 | 4:10 |
| Tariq | 145 | 4:47 |
| Jose | 75 | 4:59 |
| Silas | 95 | 5:20 |
| Jillian | 80 | 5:09 |
| Gwar | 95 | 6:24 |
| Claudia | 80 | 5:16 |
| Fred | 95 | 5:31 |
| Tom | 185 | 6:30 |
| Phil | 95 | 6:50 rx |
| Jackie | 55 | 7:00 |
| Jenna | 65 | 3:41 |
| 2- Chain | 115 | 4:12 rx |
| Mercy | 65 | 4:30 |
| Vince | ||
| Mer | 65 | 5:22 |
| Performance – Noon | ||
| Gerald | 135 | 6:28 |
| Sydney | 45 | 6:14 |
| RC | 115 | 9:20 |
| Andy | 95 | 7:30 |
| Foundations – PM | ||
| Christina | ||
| Mark | ||
| Christian | ||
| Nicole | ||
| Daniela | ||
| John | ||
| Performance – PM | ||
| Jennifer | 75 | 4:34 |
| Madison | 55 | 4:32 |
| Mary | 70 | 3:19 |
| Andrew | 215 | 2:41 |
| Velvet | 70 | 3:38 |
| Brian | 75 | 4:38 |
| Amy | 75 | 4:40 |
| Julie | 55 | 4:54 |
| Gil | 85 | 2:26 |
| Courtney | 85 | 5:24 |
| Aaron | 115 | 4:42 |
| Missy | 65 | 4:46 |
| Morgan | 65 | 5:45 |
| Nicole | 70 | 4:56 |
| Leah | 85 | 4:52 |
| Cassie | 70 | 5:16 |
| ERod | 75 | 7:45 |
| David | 105 | 6:33 |
| George | 75 | 6:56 rx |
| Ryan | 115 | 5:31 rx |
| Melissa | 40 | 4:00 |
| Pam | 60 | 5:56 |
| Jean-Philippe | 95 | 4:29 |
| Kristin | 65 | 5:32 |
| Sean | 95 | 6:42 |
| Eric | 135 | 4:52 rx |
| Malia | 45 | 4:53 rx |
| Amanda | 45 | 6:19 |