WOD 12/3
Performance – Fine Tune Phase Week 1 of 3
A.
20:00 Alt. EMOM
Even: Dips 4
Odd: Pull-ups 4
*add weight to either exercise as needed, goal is unbroken for all sets
B.
4 Rounds
:30 Max Burpee Box Jump @ 20”, 16”
Rest 2:30
:30 Max Row for Cals
Rest 2:30
*Total Cals, and BBJ recorded
Foundations
Skill
Push Press
A. Push Press x3x5
B. Chin over Bar or Strict Pull ups x30sec/3-5×4
then…
5 min AMRAP
8 Wall Ball
8 Ring Rows
Rest 5 mins
5 min AMRAP
200m Run
8 Burpees
“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young
| Foundations – AM | ||
| Eric | 5 | |
| Nicole | 5 | 4 |
| Vince | 6 | 4 |
| Performance – AM | cals | jumps |
| Ken | 44 | 26 |
| Matt | 37 | 34 |
| Gage | 55 | 39 |
| Adrian | 31 | 26 |
| Melanie | 30 | 28 |
| Janice | 31 | 28 |
| Vy | 32 | 32 |
| Lee | 51 | 28 |
| Janet | 51 | 25 |
| Humberto | 42 | 40 |
| John | 43 | 29 |
| Ivan | 47 | 27 |
| Sissy | 24 | 27 |
| Red | 33 | 16 |
| Healy | 30 | 26 |
| Cynthia | 34 | 21 |
| Dayna | 37 | 39 |
| Lane | 43 | 40 |
| Jillian | 41 | 26 |
| Tommy | 62 | 31 |
| Robert | 52 | 42 |
| Ed | 47 | 27 |
| Jose | 44 | 22 |
| Tow Matt | 56 | 30 |
| Schittone | 50 | 34 |
| Meridith | 45 | 31 |
| Corn Dog | 33 | 19 |
| Ray | 53 | 37 |
| Michele | 31 | 23 |
| Billy | 44 | 26 |
| Ladies Class | ||
| Josie | 20 | 26 |
| Mer | 24 | 36 |
| Sydney | 25 | 22 |
| Foundations – Noon | ||
| Malia | 6 | |
| Courtney | 6+8 | |
| Mary | 6+8 | |
| Dustin | 5+4 | |
| RC | 7 | |
| Performance – PM | ||
| Austin | 38 | 29 |
| Gabe | 46 | 31 |
| Gil | 54 | 40 |
| Taylor | 52 | 39 |
| Pam | 33 | 22 |
| ABC | 31 | 47 |
| Emmy | 28 | 29 |
| Sean | 30 | 51 |
| Eric | 54 | 40 |
| Brian | 47 | 39 |
| Amy | 35 | 29 |
| Phil | 55 | 57 |
| Morgan | 23 | 31 |
| Paige | 33 | 71 |
| Velvet | 31 | 32 |
| Austen | 33 | 66 |
| Missy | 28 | 28 |
| KJ | 31 | 34 |
| Cassie | 23 | 33 |
| Paul | 20 | 59 |
| Rahul | 30 | 35 |