WOD 1/16
Performance: Week 1 of 2 Strength and Power Focus
A.Press
x5x3 @ 60-70% rest :60
x3x3 @ 70-80% Rest 2:00
B. Front Squat x1x6 @ Rest 2:00
C1. Snatch DL x5x5 @ 90-100% of Snatch Rest :60
C2. Strict CTB Pull-up ladder 1-6 Rest :60
Foundations
Skill
Jump Progression
B.6 Rounds
3 Deadlift (UB Weight “Light Perfect reps”)
5 Box Jumps
100m Sprint
Rest 1 min
C. Mobility 4x 20m
Elephant Walks
Bear Walks
Inch Worms
“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” – Thomas Merton
|
||
| Rachael | ||
| Lashea | ||
| Performance – AM | ||
| Carlos | ||
| Jonathan | ||
| John | ||
| Tineke | ||
| Gage | ||
| Ken | ||
| Sarah | ||
| Ian | ||
| Vy | ||
| Janet | ||
| Humberto | ||
| Matthew | ||
| Melanie | ||
| Mr. T | ||
| Chris | ||
| Gwar | ||
| Courtney | ||
| Michael | ||
| Kevin | ||
| Tom | ||
| Jose | ||
| Jenny | ||
| Claudia | ||
| Red | ||
| Mary | ||
| Billy | ||
| Amy | ||
| Brian | ||
| Brooks | ||
| Ray | ||
| Mercy | ||
| Michele | ||
| Ladies Class | ||
| Mer | ||
| Foundations – Noon | ||
| Keihler | 6:08 | |
| Paul | 7:00 | |
| Jimmy | 6:47 | |
| Nicole | 6:44 | |
| Matthew | 7:36 | |
| Foundations – PM | ||
| Christina | ||
| Chase | ||
| Jordan | ||
| Sid | ||
| Christian | ||
| Matt | ||
| Daniela | ||
| Performance – PM | ||
| Sam | ||
| Layne | ||
| Malia | ||
| Pinky | ||
| Taylor | ||
| Courtney | ||
| Andy | ||
| Dan | ||
| Parnell | ||
| Matt | ||
| Kristin | ||
| Ryan | ||
| Jean-Philippe | ||
| Phil | ||
| Sean | ||
| Pam | ||
| Kevin | ||
| Madison | ||
| Evil | ||
| Morgan | ||
| Cassie | ||
| Eric | ||
| KJ | ||
| Liz G | ||
| Carrie | ||
| Chrissy | ||
| Brad | ||
| George | ||
| Leah | ||