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

erin

 

 

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