WOD 1/2
Level Two
5 Rounds of 1:00
10 Tic Tacs
10 Wall Balls
1:00 Rest
5 Rounds of 1:00
Jump Touch Jumps Intervals
1:00 Rest
5 Rounds of 1:00
Row @ Goal 2K Pace
1:00 Rest
5 Rounds of Cool-Down
:30 Speed Skaters
Rest :30
:30 Front Plank
Rest :30
Level One
Skill
Jump Progressions
Strength
A. Front Squats Squats x3x6 (Work up in Weight) Rest 1:00
B. RDL x10x2 Rest 2:00
then…
1-2-3-4-5-6-7-8-9-10
KB Swings
Box Jumps
Eat A High-Protein Diet To Lose Fat Without Feeling Hungry—Avoid Holiday Food Cravings
*Post thoughts to comments
“Write it on your heart that every day is the best day in the year.” – Ralph Waldo Emerson
| AM – Level 1 | |
| Kristi | 4:47 |
| Gregg | 7:20 |
| Sam | 7:15 |
| Silas | 8:18 |
| AM – Level 2 | |
| EJ | |
| Rulin’ | |
| Sparker | |
| Jacie | |
| Janice | |
| Alex | |
| Big Spoon | |
| Leah | |
| Mitch | |
| Jessie | |
| Anthony | |
| Duran | |
| Tow Matt | |
| Eileen | |
| Michael | |
| Ballet | |
| Ray | |
| Nicole | |
| 12P – Level 2 | |
| Heather | |
| Melissa K | |
| Crash | |
| E-Rod | |
| Jamey | |
| Araceli | |
| Joe Dan | |
| Jables | |
| Gil | |
| G | |
| Jonathan | |
| Snick | |
| 49er | |
| Linzi | |
| PM – Level 2 | |
| Dayna | |
| Kiehler | |
| Tasha | |
| Danimal | |
| Danny | |
| Monica | |
| Tristy | |
| Cat | |
| ABC | |
| Smitty | |
| Erica | |
| Kline | |
| Jeanette | |
| Gary | |
| Pam | |
| Evil | |
| Shug | |
| Adrian | |
| Schittone | |
| Chrissy | |
| George | |
| LaRosa | |
| Twin | |
| Sanchez | |
| Denise | |
| PM – Level 1 | |
| Amanda | |
| Abby | |
| Sophia | |
| Michael D | |
| Everett | 7:15 |
| Christian | 5:33 |
| Lisa | 6:12 |
| Jillian | 5:42 |
| Andre | 8:02 |
| Robert | 7:34 |
| Carlo | 7:06 |
| Jimmy | 5:42 |