WOD 12/2
Performance – Fine Tune Phase Week 1 of 3
A.Hang Power Snatch + Power Snatch x1+2×7 @ 65-70% Rest :60-90
B.
6 Rounds
2:00 AMRAP @ 90-95%
20 Wall Balls @ 20 lb, 14 lb
20 Dumbbell Snatch @ 45 lb, 25 lbs (Total)
Rest :90 b/t rounds
*Total Rounds completed
Foundations
Skill
Back Squats
A. Back Squat x6x4
B. RDL x10x3
then…
3 Rounds
Row 500m
3/ea arm TGU
30 Singles Jump Rope
“Sports serve society by providing vivid examples of excellence.” – George F. Will
| Foundations – AM | |
| Rachel | 12:01 |
| Vy | 10:50 |
| Eric | 11:05 |
| Chad | 11:43 |
| Nicole | 11:48 |
| Jenna | 11:42 |
| Performance – AM | |
| Josh | 4+30 |
| John | 7 |
| Adrian | 5+32 |
| Janet | 6+13 |
| Sissy | 4+18 |
| Jonathan | 6+20 |
| Matt | 5 |
| Mitch | 6 |
| Melanie | 7 |
| Carrie | 6+1 |
| Humberto | 7+20 |
| Sarah | 6+7 |
| Cynthia | 6+32 |
| Paige | 8+10 |
| Mick | 7+10 |
| Silas | 6 |
| Jessie | 6+14 |
| Jackie | 6+35 |
| Jose | 6+15 |
| Tom | 6+27 |
| Gilbert | 6+7 |
| Roland | 4 |
| Dayna | 7+12 |
| Billy | 6+3 |
| Ray | 5+5 |
| Chance | 6 |
| Mercy | 6 |
| Jenny | 5 |
| Performance – Noon | |
| Jared | 8+5 |
| Avtar | 5+32 |
| Erica | 6+6 |
| Brooks | 6+23 |
| Amy | 5+30 |
| Brian | 5 |
| Foundations – PM | |
| Kristine | 14:00 |
| Emmy | 13:41 |
| Malia | |
| Steven | |
| Julianne | |
| Brad | 11:28 |
| Jessica | 11:45 |
| Matthew | 18:19 |
| Alex | 13:15 |
| Performance – PM | |
| Andy | 5+20 |
| Ian | 8 |
| Chris | 6+20 |
| Julia | 5+20 |
| Madison | 6+3 |
| Tanner | 6 |
| Gil | 7+10 |
| Jeanette | 6+20 |
| Jessica | 5+6 |
| Phil | 5+10 |
| Sean | 6+1 |
| Austen | 5+3 |
| Melissa | 7+35 |
| Matt | 5+30 |
| Leah | 6+2 |
| Missy | 5+10 |
| ERod | 6 |
| Eric | 5+28 |
| Jerry | 3+20 |
| Nicole | 6+13 |
| Rahul | 5+25 |
| Lauren | 6+5 |