WOD 2/10
Performance
A.10:00 EMOM
1 Power Cleans @ 90%
5 Double Unders
B.12:00 Alt. EMOM
even: 4-6 Kip Pull-ups
odd: 5 Back Squats @ 60-70%
C.5 Rounds
7 Front Squat @ 135 lb, 95 lb
7 Ring Rows
*Time Recorded
Foundations
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
(Teach rowing before workout)
Test:
3 Rounds
500 M Row @95%
Rest 3:00
*Record Best Time
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
It’s Progenex Day @ CFA! Look for Ike today to get all the info you need on the Progenex line up!
| Foundations – AM | |
| Victor | 1:52 |
| Rachel | 2:44 |
| Beverly | 2:08 |
| Megan | 2:12 |
| Performance – AM | |
| Janice | 4:36 |
| Carlos | 5:20 |
| Adrian | 5:15 |
| Mitch | 4:28 |
| John | 6:10 rx |
| Ivan | 5:05 rx |
| Jon | 5:19 rx |
| Vy | 6:33 |
| Janet | 5:16 |
| Kara | 4:44 |
| Sarah | 4:49 |
| Sissy | 6:40 |
| Humberto | 5:17 |
| Melanie | 4:46 |
| Matt | 6:50 |
| Josh | 3:36 |
| Braden | |
| Ken | 6:37 |
| Mr. T | 4:40 |
| Jose | |
| Gilbert | 6:15 |
| LaShea | 4:00 |
| Tom | |
| Robert | 4:11 |
| Josh M | 5:20 |
| Jillian | 4:37 |
| Tow Matt | |
| Cynthia | 4:14 |
| Healy | 6:02 |
| Claudia | 3:48 |
| Performance – Noon | |
| Jared | 4:18 |
| Dustin | 5:32 |
| Dixie | 6:35 |
| Anjelica | 6:20 |
| Jessica | 4:30 |
| Sydney | 4:45 |
| Foundations – PM | |
| Jordan | |
| Chris | |
| Sophia | |
| Nicole | |
| Joy | |
| Sarah | |
| Mark | |
| Chris | |
| Kristine | |
| Performance – PM | |
| Amy | 5:13 |
| Jennifer | 4:58 |
| Aaron | 4:48 |
| Gil | dnf |
| Brian | 5:09 |
| Eric | 5:41 |
| Ian | 4:00 |
| Jean | 3:50 |
| Courtney | 5:51 |
| JRod | 4:43 |
| Austin | 5:24 |
| Chase | 4:15 |
| Kristina | 5:30 |
| Brad | 5:45 rx |
| Missy | 4:52 |
| Velvet | 4:24 |
| KJ | 4:10 |
| Kristine | 4:40 |
| Paul | 4:43 rx |
| Cassie | 4:32 |
| Christian | 4:30 |
| Morgan | 4:27 |
| George | 3:00 |
| Nicole | 4:10 |
| Ryan | 4:28 |
| Rahul | 4:55 |
| Kline | 4:53 |