WOD 4/1
Level 2
A1. Front Rack KB Walking Lunges x5/leg x4 Rest :60 (switch hands 1/2 through)
A2. Hip Power Snatch x5x4 by Feel Rest :60
3 Rounds
6 Kip Pull-ups AFAP
6 DB Push Press @ 55#, 35#
Rest 2:00
then…
3 Rounds
10 Burpee Box Jumps
Rest 2:00
Post time permitting
2-3 Rounds
Side Planks :90/side
Hollow Holds :90
Level 1 (Test)
Strength
A1. Front Squats x2x5
A2. RDL x5x5
Skill:
Jump Progressions
Workout (15 Minute Cap Conditioning):
Test:
1 Mile Time Trial
*Time Recorded
6 Tips for People Who Stand All Day
*Post thoughts to comments
“Wisdom is knowing what to do next, skill is knowing how to do it, and virtue is doing it.” -David Starr Jordan
| AM – Level 1 | |
| Carlos | 7:14 |
| Juan Carlos | 7:49 |
| Raj | 9:17 |
| Keith | 8:01 |
| Ross | 9:33 |
| Angelica | 12:13 |
| Emily | 8:02 |
| Ebilia | 8:36 |
| Ismael | 6:12 |
| John | 6:24 |
| Greg | 7:15 |
| Jose | 7:23 |
| Sara | 8:54 |
| Red | 10:05 |
| Diana | 8:57 |
| Wisdom | 8:54 |
| AM – Level 2 | |
| Ben | 35lb |
| Todd | 55lb |
| Kara | 25lb |
| Kristi | 35lb |
| Big Spoon | 50lb |
| Jackie | 30lb |
| Ken | 35lb |
| Mitch | 35lb |
| Ballet | 50lb |
| Jessie | 20lb |
| Jeff | 55lb |
| Michael | 25lb |
| Ed | 35lb |
| Noon – Level 2 | |
| Jamey | |
| Robert | |
| 49er | |
| Mer | |
| PM – Level 1 | |
| Laurel | 7:40 |
| Dinorah | 12:13 |
| Evan | 8:40 |
| Brandy | 7:45 |
| Alex | 8:27 |
| MG Jenny | 15:00 |
| Marissa | 12:45 |
| Mr. T | 10:57 |
| Darrell | 6:40 |
| Eric | 15:50 |
| Ronak | 9:57 |
| Erin | 10:04 |
| PM – Level 2 | |
| Buck | 50 |
| Jerry | 35 |
| Anthony | 45 |
| Gil | 50 |
| Gabriel | 50 |
| Bradley | 55 |
| Kyle | 55 |
| KJ | 20 |
| Dixie | 35 |
| Marky Mark | 45 |
| Dayna | 35 |
| C2 | 25 |
| Missy | 25 |
| Tristan | 25 |
| Simon | 50 |
| Adrian | 50 |
| Janet | 20 |
| Garrett | 45 |
| Sanchez | 55 |
| Denise | 20 |
| Lindsey | 30 |