WOD 12/18
Level Two
2 Rounds of 20M
Band Lateral Walks
Monster Walks
then…
6 Rounds
1:00 Burpee Box Jumps
Rest 1:00
then…
1:00 of Each Exercise
Prone Elbow Stand
Running V-sit
Lateral plank (left)
Back hypers with flutter kick, crawl with arms
Lateral plank (right)
Flutter kick, V-sit
Back hyper with scissors of legs and breast stroke with arms
Sit-ups (elbow to opposite knee)
Supine elbow stand, alternate leg lift
Indian sit crunches
Scissor over and under V-sit
Level One (TEST DAY)
Skill
Jump Progression Review
“Filthy 5”
5 Rounds
5 Box Jumps
5 Step-ups / Leg
5 Dumbbell Push Press
5 Dumbbell Front Squats
5 Russian DB Swings
5 Ab Mat Sit-ups
5 50 M Run
*M: 20”, 35 lb; W: 16”, 20 lb
*20:00 Cap
then…
TEST
A1. :90 Front Plank Test x 2
A2. Max Strict Pull-ups or Max COB Hold x 2
Tip 499: Post-workout nutrition tips for fat loss & muscle development
*Post thoughts to comments
“Nothing you wear is more important than your smile.” -Connie Stevens
AM – Level 1 | ||
Kristi | 16:41 | Rx |
Jillian | 14:18 | Rx |
Sarah | 16:14 | |
Nick | 15:43 | Rx |
Sam | 19:03 | |
Ashlee | 16:33 | |
Her | 14:40 | Rx |
Amanda | 16:45 | |
AM – Level 2 | ||
Big Spoon | 85 | Rx |
JV | 64 | Rx |
Eileen | 42 | (MOD) |
Janet | 61 | Rx |
Alex | 51 | Rx |
Schittone | 74 | Rx |
King | 62 | Rx |
Michele | 40 | |
Ryan | 88 | Rx |
Greg | 91 | Rx |
Ballet | 93 | Rx |
Michael | 80 | Rx |
Tow Matt | 72 | Rx |
Brad | 101 | Rx |
George | 69 | Rx |
Jenny | 87 | Rx |
Ray | 86 | Rx |
Miles | 78 | Rx |
AM – Ladies’ | ||
Dayna | 91 | Rx |
Linzi | 69 | Rx |
Josie | 49 | Rx |
Allison | 33 | (MOD) |
12P – Level 1 | ||
Dixie | (3 Rds) | |
Justin | 17:05 | |
Dallas | 16:05 | |
Lee S | 16:26 | |
PM – Level 2 | ||
Melissa | 70 | (MOD) |
Smitty | 40 | Rx |
Jamey | 66 | Rx |
Gil | 66 | Rx |
EJ | 70 | Rx |
G | 68 | Rx |
Avtar | 65 | Rx |
Danimal | 75 | Rx |
E-Rod | 49 | Rx |
Kara | 62 | Rx |
Ed | 60 | Rx |
Mego | 52 | Rx |
Shug | 40 | Rx |
David | 58 | Rx |
Chrissy | 63 | Rx |
Evil | 50 | (MOD) |
Robert | 60 | Rx |
Adrian | 72 | Rx |
Marky Marc | 61 | Rx |
Nicole | 81 | Rx |
Gary | 76 | Rx |
Wade | 71 | Rx |
Sanchez | 71 | Rx |
Kavi | 68 | Rx |