WOD 3/22
Level Two
A. Press 3-3-3+ @ 85-90% RPE 8,9 Rest 3:00
B. Sumo DL x2x6 @ 75-85%
C1. Squat x10x3 (10 RM, 95%, 90%)
C2. Strict Chin-ups x3-5×3 @ 50X2
Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg
Level One (Day 5)
Skill
Ring Dip Progressions
Wall Balls
WOD
4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd round starts, athletes should start where they finished in the 1st round
“It takes time to succeed because success is merely the natural reward for taking time to do anything well.” – Joseph Ross
Strategies for Correcting Bad Posture (Part 3)
*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 | ||
| Lexi | 8 | |
| Jennifer | 6 | |
| Natalie | 7 | |
| Zach | 5 | |
| Guthrie | 7 | |
| Sandy | 4 | |
| AM – Level 2 | ||
| LaRosa | S | |
| Steven | S | |
| Michael | S | |
| Albert | S | |
| Bubbles | S | |
| Beast | S | |
| Sparker | S | |
| Janice | S | |
| Doug | S | |
| MegO | S | |
| Becky | S | |
| Caitlyn | S | |
| 9AM | S | |
| Can2 | S | |
| Cindy | S | |
| Sarah | S | |
| Erica | S | |
| Valyn | S | |
| MGJ | S | |
| Jenny | S | |
| Charlie | Open | 48 |
| Kirk | Open | 70 |
| Schittone | Open | 54 |
| Ray | Open | 85 |
| 12P – Level 1 | ||
| Angela | 6 | |
| Brock | 7 | |
| Melissa | 5 | |
| Parnell | 4 | |
| Eric R | 5 | |
| Tanya | 5 | |
| Barb | 6 | |
| Wade | 6 | |
| Todd | 7 | |
| PM – Level 2 | ||
| Mad Dog | S | |
| Lance | S | |
| G | S | |
| Danny | S | |
| Ryan | S | |
| Clapper | S | |
| Kiehl | S | |
| Jables | S | |
| Mikey | S | |
| Bryan | S | |
| Two Toned | S | |
| Colleen | S | |
| Crash | S | |
| Ronnie | S | |
| Brittani | S | |
| Lane | S | |
| Leah | S | |
| ABC | S | |
| Sherman | S | |
| Dain | S | |
| LG | S | |
| Gabriel | S | |
| Gary | S | |
| Shug | S | |
| Desiree | S | |
| KT | S | |
| Danimal | S | |
| Veronica | S | |
| Place | S | |
| Adrian | S | |
| Helen | S | |
| Greg | S | |
| Wood | S | |
| Chrissy | S | |
| Elena | S | |
| Jenna | S | |
| David | Open | 67 |
| Chaz | Open | 68 |
| PM – Level 1 | ||
| Denise | 6 | |
| Jeff | 7 | |
| Mischka | 6 | |
| Mr. T | 5 | |
| Tony | 3 |