WOD 12/17
Performance – Fine Tune Phase Week 3 of 3
A.10:00 Alt. EMOM
Even: Dips 8
odd: Pull-ups 8
*add weight to either exercise as needed, goal is unbroken for all sets
B.5 Rounds
5 Power Cleans to Overhead @ 135 lb, 95 lb
10 Burpee Box Jumps @ 24”, 20”
*time recorded
Foundations
Skill
Burpee
A. Chin up or Chin over Bar x2-4 or 30 secs x 4
3 Rounds
500m Row
Rest 2 mins
30 sec AMRAP
Burpee
Rest 2 mins
“If we do not plant knowledge when young, it will give us no shade when we are old.” –Lord Chesterfield
Coach Andrew’s little man is getting a flying head start!
| Foundations – AM | |
| Braden | 12 |
| Matt | 9 |
| Nicole | 11 |
| Pablo | 12 |
| Evan | 9 |
| Performance – AM | |
| Jon K | 12:25 |
| Lee | 11:06 |
| Carlos | 9:38 |
| Humberto | 8:50 |
| Tineke | 9:11 |
| Janice | 9:50 |
| Sissy | 9:40 |
| Melanie | 10:42 |
| Adrian | 16:25 |
| Ken | 14:03 |
| John | 10:12 |
| Ivan | 12:54 |
| Matt C | 14:35 |
| Jose | 12:05 |
| Healy | 9:49 |
| Corn Dog | 9:49 |
| Claudia | 9:15 |
| Jillian | 9:26 |
| Page | 7:34 |
| Ray | 8:30 |
| Michele | 9:21 |
| Billy | 8:17 |
| Ladies Class | |
| Mer | 10:46 |
| Sarah | 10:31 |
| Foundations – Noon | |
| Kai | 9 |
| Velvet | 12 |
| Matthew | 10 |
| Minda | 6 |
| RC | 13 |
| Performance – PM | |
| Jared | 12:34 |
| Gabe | 13:24 |
| Erica | 11:32 |
| Taylor | 12:35 |
| Malia | 11:54 |
| Gil | 7:08 |
| Brian | 13:01 |
| Amy | 12:00 |
| Chance | 9:33 |
| Ade | 8:08 |
| Jeanette | 9:10 |
| Rachel | 9:20 |
| Ian | 10:31 Rx |
| Steven | 10:52 |
| Emmy | 9:50 |
| Sean | 11:00 |
| Brad C | 14:55 |
| Carolyn | 12:31 |
| ERod | 12:15 |
| Nicole | 9:45 |
| Avtar | 10:18 |
| Chris | 11:02 |