WOD 1/7
Performance
A.10:00 EMOM
3-5 Kip Pull-ups
B.20 Box Jumps @ 24”, 24”
30 Step-ups (Total)
40 Russian KB Swings @ 24K, 16K
50 Walking Lunges (Total)
60 Sit-ups
*Time Recorded
Foundations
Skill
Headstand or Handstand Holds
A1. Press x1-2×6
A2. Bent Over DB Row x4x6
3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest
Core:
TGU x1/1×5
“Believe you can and you’re halfway there” – Theodore Roosevelt
| Foundations – AM | |
| Darlene | |
| Braden | |
| Rachael | |
| Performance – AM | |
| Lee | 9:58 |
| Gage | 7:06 |
| Carlos | 8:14 |
| Josh | 8:17 |
| Adrian | 10:42 |
| Kiehler | 8:27 |
| Humberto | 8:45 |
| Melanie | 9:31 |
| Kara | 7:44 |
| Ken | 10:30 |
| Darlene | 10:25 |
| Braden | 9:00 |
| Matthew | 8:17 |
| Jose | 8:58 |
| Tow Matt | 9:02 |
| Jillian | 6:54 |
| Dayna | 5:58 |
| Gwar | 8:50 |
| Courtney | 7:55 |
| Jessie | 8:41 |
| Tom | 8:18 |
| Rachel | 8:47 |
| Vince | 8:11 |
| Martin | 7:05 |
| Mercy | 7:14 |
| Ray | 7:29 rx |
| Jenny | 7:00 rx |
| Billy | 8:01 rx |
| Ladies Class | |
| Mer | 8:31 |
| Lulu | 14:35 |
| Mary | 6:32 rx |
| Foundations – Noon | |
| Sophia | |
| Matthew | |
| Katherine | |
| Performance – PM | |
| Gerald | 6:54 rx |
| Jay | 8:00 |
| Malia | 10:07 |
| Eric | 8:12 |
| Erica | 8:19 |
| Brian | 9:45 |
| Amy | 10:00 |
| Taylor | 6:39 |
| Andy | 9:58 |
| John | 8:53 |
| Kristin | 8:27 |
| Pinkie | 8:19 |
| Kline | 8:49 |
| Ian | 6:11 rx |
| Amanda | 9:04 |
| Pablo | 7:00 |
| Jeanette | 9:11 |
| Jeremy | 6:09 |
| Ryan | 8:18 |
| John | 8:05 |
| Cody | 7:56 |
| Paul | 7:44 |
| Nicole | 7:46 |
| KJ | 8:30 |
| Cassie | 7:56 |
| Leah | 7:57 |
| JRod | 8:28 rx |
| Brad | 9:04 |
| Morgan | 8:46 |
| Avtar | 9:10 |
| Simon | 8:25 |
| Carolyn | 8:52 |
| Page | 5:28 |
| Velvet | 8:08 |