WOD 1/7
Level Two
A. Clean x1x10 @ 80-85% EMOM
B1. Front Squats x2-3×2 @ 85%+ then… x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit
:30 on / :30 off x 3 Rounds
Running V-sit
Flutter V-sit
Over and Under V-sit
Level One (TEST DAY)
Strength
A. Deadlift x3x6 Rest 2:00
B. Press x5x5 Rest 2:00
C. Hip hinge “T” x8x3 Rest 1:00
Workout
25 Wall Balls
10 Ring Rows
15 Wall Balls
10 Ring Rows
10 Wall Balls
10 Ring Rows
Beginner’s guide to knee pain
*Post thoughts to comments
“Minds are like parachutes – they only function when open.” – Thomas Dewar
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| Carlos | 6:56 | |
| Ebelia | 5:24 | |
| Abbey | 5:16 | |
| Nick | 4:20 | |
| Ken | 4:07 | |
| Sam | 3:44 | |
| Cat | 4:00 | |
| J-Mo | 5:02 | |
| Jillian | 4:22 | |
| Joe | 4:08 | |
| Her | 5:12 | |
| Sarah | 4:25 | |
| AM – Level 2 | ||
| Leah | 112# X3 | |
| Jackie | 85# X3 | |
| Can 2 | 155# X3 | |
| Eleen | 85# X3 | |
| Jesse | 92# X3 | |
| Ken | 155# X2 | |
| EJ | 185# X2 | |
| Mitch | 185# X2 | |
| Kristi | 85# X3 | |
| Guthrie | 205# X3 | |
| 9am | 95# X3 | |
| Big Spoon | 207# X3 | |
| Ballet | 145# X2 | |
| Schmidty | 87# X3 | |
| Jesse L | 215# X2 | |
| Kyle | 215# X3 | |
| Michael | 205# X3 | |
| Schittone | 205# X3 | |
| Ray | 185# X3 | |
| George | 105# X3 | |
| Bradley | 205# X3 | |
| Bryan | 135# X3 | |
| Noon | ||
| Snick | 115# X3 | |
| Johnathan | 145# X3 | |
| Mer | 93# X3 | |
| Josie | 65# X3 | |
| LaRosa | 35# X3 | |
| Anne | 40# X3 | |
| PM – Level 1 | ||
| Pinky | 4:18 | |
| Ruffino | 4:23 | |
| Dunn | 4:41 | |
| Dustin | 4:09 | |
| Allison | 5:36 | |
| Gregg | 4:18 | |
| Andy | 4:06 | |
| Carlo | 3:26 | |
| Jimmy | 4:12 | |
| PM – Level 2 | ||
| Clay | 185# X3 | |
| Phillip | 185# X3 | |
| Andee | 185# X3 | |
| Sanchez | 175# X3 | |
| Adrian | 155# X3 | |
| C2 | 65# X3 | |
| Desiree | 65# X3 | |
| Denise | 65# X3 |