WOD 3/5
Performance:
A. Front Squat x4x4 @ 75-80% Rest 3:00
B. Strict Dips x5x5 by feel Rest 3:00
C1. Double KB Swings x10-12 x3 Rest :30
C2. Push-ups x10-12 x3 Rests :30
Foundations:
Skill: Kip Swing/Jumping Pull-up
*Go through Progression
A1. Kip Pull-ups x1-3 x5
A2. Back Squat x1-3 x5
*Best Squat Weight Recorded
B. 5 Rounds
5 Burpees
10 DB Walking Lunges / Legs
50 Singles on the jump rope
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford
| Foundations – AM | ||
| Daniela | 105 | 7:59 |
| Chris | 45 | 7:41 |
| Victor | 155 | 6:15 |
| Megan | ||
| Performance – AM | ||
| Ivan | ||
| Red | ||
| Ken | ||
| Humberto | ||
| Josh | ||
| Sarah | ||
| Shauna | ||
| Kerri | ||
| Mitch | ||
| Matthew | ||
| Vy | ||
| Rachel | ||
| LaShea | ||
| Braden | ||
| Ruhlin | ||
| Schittone | ||
| Tow Matt | ||
| Ballet | ||
| Michael | ||
| Jose | ||
| Claudia | ||
| Billy | ||
| Ray | ||
| Kevin | ||
| Erica | ||
| Performance – Noon | ||
| Bianca | ||
| Andy | ||
| Dixie | ||
| Anjelica | ||
| Jared | ||
| Foundations – PM | ||
| Chris E | 145 | 7:57 |
| Michael | 10:43 | |
| All Levels – PM | ||
| Vamsi | 11:20 | |
| Performance – PM | ||
| Pinky | ||
| Julia | ||
| Martin | ||
| Eric | ||
| Nicole | ||
| Leah | ||
| Ian | ||
| Missy | ||
| KJ | ||
| Sydney | ||
| Frank | ||
| Page | ||
| Avtar | ||
| Brian | ||
| Amy | ||
| Pam | ||
| Jean | ||