WOD 11/4
Performance – Week 2 of 3 Strength Phase
A. Hang Clean + Clean x2+1×5 by feel (appx. 80-85%)
*Clean weight recorded
B.
2 Rounds
2K Row
7 Ground to stand Rope Climbs
*Avg. Row Time Recorded
C.
3 Rounds
10 Hollow Rocks
:60 Hamstring Stretch
Foundations Test
Skill
Deadlift
A1. Deadlift x1-2×6
A2. Push ups x4-6×6
B. SL RDL w/ KB x 8×3
Test
Mile
“Never underestimate the power of a small group of committed people to change the world. In fact, it is the only thing that ever has.” ~ Margaret Mead
| Foundations – AM | ||
| Emily | 9:34 | |
| Melanie | 8:21 | |
| Vy | 8:06 | |
| Adrian | 8:32 | |
| Robert | 7:49 | |
| Jenna | 9:56 | |
| Kavi | 8:21 | |
| Vince | 7:21 | |
| Ivy | 9:56 | |
| Performance – AM | ||
| Matt | 145 | 8:48 |
| Jonathan | 125 | 7:39 |
| Ian | 165 | 7:00 |
| Dawn | 55 | – |
| Josh | 115 | – |
| Ivan | 145 | 8:01 |
| Jim | 95 | 8:15 |
| Sarah | 65 | 9:37 |
| Janet | 80 | 8:09 |
| Mitch | 95 | 8:11 |
| Humberto | 70 | 8:16 |
| Sissy | 55 | 10:15 |
| Mr.T | 185 | 8:14 |
| Mick | 115 | 7:50 |
| Jessie | 65 | 9:44 |
| Aubrey | 73 | 9:38 |
| Gilbert | 95 | 8:08 |
| Gwar | 125 | 9:14 |
| Jose | 115 | 7:42 |
| Silas | 100 | 9:09 |
| Roland | 100 | 8:29 |
| Tom | 205 | 7:55 |
| Michele | 85 | 10:08 |
| Ray | 155 | 8:36 |
| Mer | 85 | 9:33 |
| Performance – Noon | ||
| Tanner | 135 | 8:05 |
| Ed | 120 | 8:50 |
| Lulu | 85 | 11:25 |
| Foundations – PM | ||
| Andrew | 8:24 | |
| Julianne | 7:24 | |
| Max | 8:40 | |
| Lauren | 7:47 | |
| Morgan | 14:17 | |
| Jessica | 9:39 | |
| Performance – PM | ||
| Boone | 205 | 7:44 |
| Gab | 155 | 9:01 |
| Gil | 135 | 7:45 |
| Gage | 155 | 8:15 |
| Andy | 105 | 8:36 |
| Jessica | 70 | 9:49 |
| Nicole | 75 | 9:40 |
| Sean | 105 | 8:24 |
| Melissa | 45 | 10:00 |
| Kline | 95 | 9:20 |
| Eric | 115 | 8:36 |
| Liz | 45 | – |
| Leah | 85 | 9:12 |
| Nicole | 85 | 10:20 |
| Cassie | 65 | 9:16 |
| Missy | 75 | 9:52 |
| Morgan | 75 | 9:25 |
| Ally | 75 | 9:02 |
| Kristin | 65 | 9:35 |
| Paul | 135 | 7:37 |