WOD 1/15
Performance: Week 1 of 2 Strength and Power Focus
**A, and B will be done on a running clock with no break inbetween**
A.
Row 2K for Time
*Record 2K Time
then immediately begin…
B.
2 Rounds
30 Wall Balls @ 20 lb, 14 lb
300 M Run
30 Power Snatch @ 75 lb, 55 lb
300 M Run
30 Double Under
300 M Run
30 Push-ups
300 M Run
*Total time recorded
*Recorded total Time
Foundations
Skill
Jerk
A. In 10 min Work up to a Technical 2RM
B. Press x3x4
3 Rounds
400m Run
8 Push ups
100m Side Shuffles (50m/50m)
8/ea leg OH Plate Lunges
“All that a man achieves and all that he fails to achieve is the direct result of his own thoughts.” – James Allen
| Foundations – AM | ||
| Nicole | 11:52 | |
| Sophia | 15:06 | |
| Lashea | 12:32 | |
| Rachel | 17:32 | |
| Performance – AM | row | total |
| Ivan | 7:47 | 36:00 rx |
| Ruhlin | 8:30 | 36:00 |
| Sarah | 9:40 | 36:00 |
| Humberto | 8:15 | 36:08 |
| Sean | 8:05 | 36:00 |
| Lee | 7:58 | 36:00 rx |
| Sissy | 11:45 | 36:00 |
| Brian | 8:28 | 36:00 |
| Braden | – | 36:00 |
| Mel | 9:16 | – |
| Adrian | – | 36:00 |
| Beverly | – | 36:00 |
| Tom | 7:25 | 44:59 rx |
| Dayna | 8:43 | 40:03 rx |
| Jillian | 9:04 | 41:51 |
| Claudia | 10:49 | 44:49 rx |
| Silas | 9:31 | 43:03 |
| Tow Matt | 7:55 | 39:42 rx |
| Josh | 8:04 | 33:39 rx |
| Jose | 8:11 | 42:25 |
| Erica | 9:47 | 42:41 |
| 2 Chainz | 7:32 | 32:49 rx |
| Vince | 8:20 | 40:16 |
| Mercy | 11:12 | 53:09 |
| Ladies Class | ||
| Mer | 9:45 | 45:29 |
| Foundations – Noon | ||
| Matthew | ||
| Paul | ||
| Nicole | ||
| Keihler | ||
| Jimmy | ||
| Foundations – PM | ||
| Pinky | 11:08 | |
| Chase | 10:22 | |
| Mark | 10:32 | |
| John | 10:31 | |
| Christian | 11:48 | |
| Matt | 11:58 | |
| Daniela | 14:15 | |
| Nicole | 10:38 | |
| Kristine | 11:05 | |
| Performance – PM | ||
| Gil | 8:52 | 36:27 |
| Jared | 7:56 | 36:58 |
| RC | 8:55 | 30:33 |
| Tanner | 8:35 | 38:33 |
| Gerald | 9:26 | 40:45 |
| Dustin | 10:05 | 37:56 |
| Ian | 6:59 | 35:48 |
| Key | 7:18 | 31:55 rx |
| Chad | 7:15 | 35:06 |
| Andy | 8:38 | 42:31 |
| Julie | 9:08 | 41:13 |
| KJ | 9:20 | 43:11 |
| Missy | 9:28 | 44:35 |
| Janet | 8:12 | 44:50 |
| Madison | 9:36 | 41:46 |
| Brad | 8:50 | 45:15 |
| Morgan | 9:08 | 42:38 |
| John | 8:31 | 37:10 |
| Jessica | 9:14 | 41:19 |
| Jeanette | 9:41 | 39:58 |
| Melissa | 10:01 | 37:30 |
| Allyson | 8:49 | 37:38 |
| Max | 9:45 | 46:40 |
| Velvet | 10:00 | 40:10 |
| Carrie | 10:40 | 58:21 |
| Carolyn | 11:43 | 53:34 |
| Nicole | 10:14 | 39:40 |