WOD 3/19
Level Two
Snatch x2x5 @ 75-85%, RPE 8 Rest 3:00
*Weight Recorded
*Pistols to a box during 3-5 Reps/leg
then…
3 Rounds, for Quality
5 Wall Facing HSPU
10 Burpees
20 UB Wall Balls
*Wall Ball Weight Recorded
Cash Out:
2 Rounds
Standing Hip Hinged 2 Minute Drill
Level One (Day 3)
Skill
Frankenstein Squat
Back Squat
WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps
Every thought is a seed. If you plant crab apples, don’t count on harvesting Golden Delicious.” – Bill Meyer
Red Meat: Part of Healthy Diet?
*Post thoughts to comments
Announcements:
- The Open is here! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
- Congratulations to all of our Circle of Awesomeness Challengers on their amazing accomplishments over the past 6 weeks – y’all are truly awesome!
- Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.
| AM – Level 1 | |
| Sandy | S |
| Cam | S |
| Eileen | S |
| Guthrie | S |
| AM – Level 2 | |
| J.V | 95, 10 |
| Mike | 100, 20 |
| Charlie | S |
| Janice | 55, 10 |
| Big Shug | 45, 10 |
| Sparker | 45, 14 |
| Tow Matt | 95, 20 |
| Sarah | 45 |
| Cindy | 55, 10 |
| Marissa | 75, 20 |
| Chris | 105, 14 |
| Gwar | 115, 20 |
| Jeff | 115, 20 |
| Schittone | 85, 14 |
| Michael | 95, 20 |
| Eric | 145, 14 |
| Ballet | 95, 20 |
| Dusty | 35, 6 |
| Walker | 73, 10 |
| Ray | 105, 20 |
| 12P – Level 2 | |
| Lane | 75, 20 |
| Stephen | 75, 14 |
| Desiree | 45, 10 |
| Thurst | 45, 10 |
| PM – Level 2 | |
| Tasha | 50, 14 |
| Nic | 135, 20 |
| Melissa | 35, 10 |
| Marco | 135, 14 |
| Andy | 105, 14 |
| Danny | 115, 20 |
| Sting | 40, 10 |
| Mad Dog | 45, 10 |
| Matthew | 115, 14 |
| Elena | 45, 6 |
| Leah | 45, 10 |
| Greg | 115, 20 |
| Jenna | 45, 10 |
| KT | 45, 10 |
| Helen | 35, 10 |
| Sanchez | 95, 20 |
| LaRosa | 45, 10 |
| Sleeves | 145, 20 |
| Parnell | 145, 20 |
| PM – Level 1 | |
| EJ | S |
| Zach | S |
| Tanya | S |
| Tony | S |
| Liz G | S |
| Adrian | S |
| Mr. T | S |
| Beth | S |
| Johanna | S |
| Denise | S |
| Aly | S |
| Rachel | S |
| George | S |
| Pam | S |