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)
Ring Dip Progressions
Wall Balls

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


  • 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
Can2 S
Cindy S
Sarah S
Erica S
Valyn 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
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
Sherman S
Dain S
Gabriel S
Gary S
Shug S
Desiree 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