WOD 3/11
Performance
A. Bulletproof Shoulder Routine Warm-up sheet
B.16:00 Alt EMOM
Odd: 3-5 Toes to Bar
Even: 3-5 Push Press @ 115 lbs, 75 lbs
C.Partner WOD
3 Rounds
500 M Row
Max Double Unders
*Total Time and DUs recorded
Foundations
Skill: Hip Clean Progression
A. EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps
B1. DB Press x8x3
B2. DB Step -ups x8/ea leg x3
*Post Best Hip Clean
“If you realized how powerful your thoughts are, you would never think a negative thought.” –Peace Pilgrim
Foundations – AM | ||
Joy | ||
Nathan | ||
Mesgana | ||
Performance – AM | ||
Team I.T. | 10:58 | 164 |
M.F. ers | 14:47 | 44 |
BB Kings | 15:03 | 3 |
Magnificent Something | 99:99 | 20+63 s |
SS | 17:00 | 68 |
Team Lime Green | 16:00 | 72 |
Team Cro$$Hit | 13:36 | 210 s 190 d |
The Big Ones | 15:13 | 190 |
I don’t care | 15:20 | 53 |
I don’t know | 14:30 | 145 s 27 d |
Spring Breakers | 14:43 | 109 |
Team Chris | 13:06 | 107 |
(Live) Korn | 15:30 | 502 s |
Pimps & Hoes | 15:30 | 141 d 265 s |
Ladies Class | ||
Blackie | 14:42 | 168 d |
Pinky Greenie | 18:19 | 794 s |
Performance – PM | ||
Eric/Gilbert | 13:40 | 567 d/s |
Brian/Amy | 16:20 | 485 s |
Gil/Ian | 13:51 | 436 d |
Chase/Sean | 14:00 | 561 s |
Vince/Pam | 16:35 | 606 s |
Cassie/Nicole | 17:56 | 199 d |
Leah/KJ | 15:39 | 213 d |
Brad/Paul | 13:50 | 305 d |
David/Avtar | 14:42 | 350 d |
Rahul/Nicole | 19:20 | 275 d |