WOD 3/21

Level Two
A1. Kip CTB Pull-ups x6-8×3 Rest :45
A2. Ring Push-ups x8-10×3 Rest :45
A3. Lateral Step-ups x5/leg x3 Rest :45

then…
800 M Run
10 Rounds
3 DB Deadlifts/3 DB Hang Clean to Thruster
(Goal Total DB weight 45% of Bodyweight)
800 M Run
*DB Weight and Time recorded
*Rx= DB @ 45% of BDWT
*30-Minute cap

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

“Your spirit is the true shield.” -Morihei Ueshiba

Strategies for Correcting Bad Posture
*Post thoughts to comments

Announcements:

  • It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
  • Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

AM – Level 1
George/Jurkash 12:10
Cam/Jennifer 13:55
AM – Level 2
Albert 14:40 35lb
Bubbles 18:12 20lb
JV 16:13 20lb
Janice 14:20 20lb
Elizabeth 15:57 20lb
Mike 16:25 40lb
Joe 14:26 40lb
Beast 17:38 25lb
Jesse 15:37 35lb
Jonathan 19:21 20lb
Celi 18:47 15lb
Brandon 16:29 35lb
Mikey 15:20 45lb
Kristin 15:50 MOD
Eric 14:31 40lb
Dusty 16:08 15lb
Tow Matt 15:36 40lb
Jeff 16:37 40lb
Parnell 20:45 50lb
12P – Level 2
Lance 13:09 40lb
Christina 15:16 15lb
Erin 14:36 15lb
Mer 14:59 15lb
PM – Level 2
Ryan 16:11 40lb
Bryan 14:45 35lb
Cat 16:40 20lb
Chaz 14:35 40lb
Monk 17:50 20lb
Sanchez 16:38 35lb
Angela 12:16 15lb
Gabriel 18:30 35lb
AG 16:52 50lb
Can2 16:50 50lb
Andy 15:19 35lb
Blake 13:39 40lb
Lane 13:08 35lb
Matthew 20:18 30lb
Sleeves 10:44 40lb
Greg 12:56 40lb
Caitlin 14:05 15lb
Sting 14:21 10lb
Adrian 17:01 30lb
Anthony 18:17 35lb
Lana 16:21 20lb
KT 18:19 25lb
Faraon 17:05 30lb
PM – Level 1
EJ/Brandon 6:43
Eric/Odindu 7:40
Jo/Pam/Tariq 7:58
Aly/Rachel 10:05