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 |