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

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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