WOD 1/22
Performance
Make up day
or
1K Row
3 Rounds
15 Wall Balls @ 20 lb, 14 lb
15 Medball Swings @ 20 lb 14 lb
800 M Run
3 Rounds
7 Lunges / leg
7 Pull-ups
*total time recorded
Foundations – COA Testing or:
Skill
Kipping Pull up
Jump Rope
2x30sec on / 30 sec Rest
Box Jumps
2×30 sec on / 30 sec Rest
4 Rounds
10 Jumping Pull ups
10 DB/KB Thrusters 30/20#
400m Run
“With the new day comes new strength and new thoughts.” –Eleanor Roosevelt
| Foundations – AM | |
| Joy | 19:34 |
| Lashea | 13:50 |
| Performance – AM | |
| Braden | 24:50 |
| Red | 33:33 |
| Humberto | 24:21 |
| Janet | 24:58 |
| Ruhlin | 22:46 |
| Melanie | 27:06 |
| Courtney | 25:37 |
| Vy | 25:10 |
| Brian | 24:00 |
| Adrian | 29:15 |
| Matthew | 28:00 |
| Dayna | 24:52 |
| Tow Matt | 25:44 |
| Jose | 26:24 |
| Gilbert | 24:52 |
| Cynthia | 25:32 |
| Tom | 27:13 |
| Claudia | 27:22 |
| Erica | 28:58 rx |
| Mercy | 36:31 |
| Performance – Noon | |
| Tanner | 16:36 |
| Josh | 12:40 |
| Jared | 14:41 |
| Dustin | 15:43 |
| Andy | 19:02 |
| Mary | 17:04 |
| Andrew | 12:22 |
| Foundations – PM | |
| John | 13:20 |
| Chase | 13:17 |
| Mark | 15:40 |
| Chris | 12:01 |
| Nicole | 12:20 |
| Kristine | 13:38 |
| Performance – PM | |
| Ryan | 17:40 |
| Kevin | 18:01 |
| Malia | 18:11 |
| Kayleen | 19:40 |
| Julie | 17:38 |
| Ian | 14:30 |
| Jenna | 15:05 |
| Jeanette | 18:44 |
| Paul | 16:45 |
| Cassie | 16:48 |
| Missy | 17:00 |
| Velvet | 17:05 |
| Madison | 17:50 |
| Shelby | 17:18 |
| Chris | 16:52 |
| Dan | 17:49 |
| Carolyn | 22:14 |
| JRod | 16:48 |
| Carrie | 22:13 |