WOD 3/18
Performance
A. Bulletproof Shoulder Routine
B.12:00 Alt EMOM
Odd: 4-6 Horizontal Ring Rows
Even: 4-6 Thrusters @ 115 lbs, 75 lbs
C. 10-8-6-4-2
DB Power Snatch (Total) @ 45 lb, 20 lb
Wall Balls @ 20 lb, 14 lb
Deadlifts @ 115 lb, 75 lbs
D. Cool down, coaches choice
Foundations
Skill: Rowing
Workout (15 Minute Conditioning):
TEST DAY
500 M Row
1 Mile Run
500 M Row
(Cap 15:00)
“Once you replace negative thoughts with positive ones, you’ll start having positive results.” -Willie Nelson
| Foundations – AM | |
| Jim | 15:00 |
| Kate | 14:21 |
| Performance – AM | |
| Ken | |
| Mr.T | |
| Brian | |
| Sissy | |
| Melanie | |
| Bryan | |
| Sarah | |
| Braden | |
| Shauna | |
| Josh | |
| Lee | |
| Humberto | |
| Adrian | |
| Matthew | |
| Vy | |
| Tineke | |
| Ballet | |
| Claudia | |
| Silas | |
| Dayna | |
| Tow Matt | |
| Michael | |
| LaShea | |
| Jose | |
| Nick | |
| Jillian | |
| Red | |
| Schittone | |
| Billy | |
| Jenny | |
| Kevin | |
| Andy | |
| Ray | |
| Ladies Class | |
| Kayleen | |
| Karen | |
| Mer | |
| Performance – PM | |
| Pinky | 4:38 |
| David | 6:52 |
| Janet | 5:25 |
| Mayela | 5:20 |
| Sean | 5:15 |
| Phil | 5:14 |
| Chase | 4:47 |
| Jess | 5:14 |
| Matthew | |
| Chrissy | 4:09 |
| Christian | 4:15 |
| Nicole | 3:45 |
| Jamie | 4:40 |
| Kristine | 5:44 |
| Nicole K | 3:53 |
| Heather | 3:25 |
| Leah | 3:25 |
| Evil | 5:09 |
| Cassie | 4:58 |