WOD 4/15
Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)
A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses
B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight
Level 1 – Conditioning Week
(Test Day)
MQ: x6x4 include Lunges
Strength:
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises
Skill:
Rowing
Workout (Test):
3 Rounds
500 M Row
Rest 3:00
*Record Best Time
The Mindset of an Olympian
*Post thoughts to comments
“Before you can win, you have believe you are worthy.” – Mike Dikta
AM – Level 2 | |
Charlie | 125 |
Mitch | 105 |
Carlos | 55 |
Ken | 105 |
Kara | 45 |
Eileen | 50 |
Ebelia | 55 |
Kristi | 75 |
Gwar | 125 |
Ed | 75 |
Jessie | 55 |
Jillian | 60 |
Kyle | 135 |
Ryan | 135 |
Sarah | 55 |
J-Mo | 55 |
JJ | 70 |
Nicole | 70 |
Ballet | 105 |
Sharon | 75 |
Ismael | 75 |
Walker | 85 |
Ray | 125 |
Kayleen | 75 |
Michele | 65 |
Chaz | 135 |
AM – Level 1 | |
Angelica | 2:19 |
John | 1:43 |
Emily | 2:07 |
Scott | – |
Ruth | 2:11 |
Lee | 1:55 |
Raj | 2:30 |
Amanda | 2:19 |
Lisa | 2:16 |
Diana | 2:19 |
Silas | 2:12 |
Red | 2:18 |
Jose | 1:55 |
Erin | 2:25 |
Noon – Level 2 | |
Dixie | 75 |
Sadie | 50 |
Ginny | 75 |
Veronica | 65 |
Mer | 65 |
G-Raff | 105 |
Eric | 90 |
PM – Level 1 | |
Brandy | 2:14 |
Nicole | 2:20 |
Caro | 2:10 |
Evan | 1:58 |
Zach | 2:00 |
Sindy | 2:26 |
Frank | 1:58 |
Taylor | 1:50 |
Lorin | 2:31 |
Melissa | 2:20 |
Kristin | 2:17 |
Patrick | 1:47 |
PM – Level 2 | |
Jeri | 65 |
Kat | 65 |
Spencer | 115 |
Helen | 70 |
Bryan | 105 |
Boone | 135 |
Garrett | 105 |
Ryan | 120 |
Gil | 125 |
ABC | 75 |
Bradley | 155 |
KT | |
AG | 125 |
Shug | 75 |
Pam | 60 |
Can2 | 145 |
Mr. T | 135 |
Sanchez | 135 |
Snooki | 62 |
Robert | 115 |
C2 | 65 |
Adrian | 115 |
Russell | 175 |
Dave | 115 |
Big Easy | 95 |
Tristan | 65 |
Simmon | 115 |