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 |