WOD 4/16
Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
20 Minute Aerobic Warm-up
Skill Day
Touch and Go Power Cleans
Handstand Review
Skill Practice
Unbroken TnG Power Clean Pyramid for Quality
3-6-9-9-6-3
Rest 3:00
*Practice Handstands During Rest
*Record Best Unbroken set
Level 1 – Conditioning Week
MQ x10x3 – RDLs, and Partner Pull-ups
Skill
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
Workout
3 Rounds
12 Push ups
12 DB Squats
400 M Run
Think About What You Drink
*Post thoughts to comments
“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden
| AM – Level 2 | |
| Mitch | 135×9 |
| Jo Dan | 145×3 |
| Sissy | 55×9 |
| Gage | 135×3 |
| Carlos | 100×6 |
| Valyn | 60×6 |
| Eileen | 65×3 |
| Ebelia | 65×3 |
| Big Spoon | 155×6 |
| Gwar | 135×6 |
| Cat | 125×6 |
| Vanessa | 75×9 |
| MegO | 80×3 |
| Marcus | 140×3 |
| Ed | 110×3 |
| Erica | 95×3 |
| Michael | 155×3 |
| Nicole | 97×3 |
| Ballet | 145×3 |
| Michele | 75×9 |
| Chaz | 160×3 |
| Big Easy | 145×3 |
| Ray | 157×3 |
| Jonathan | 110×3 |
| Anthony | 115×3 |
| Bryan | 105×3 |
| AM – Level 1 | |
| Jo | 10:38 |
| Angelica | 13:28 |
| Patrick | 14:58 |
| Juan Carlos | 8:32 |
| Whitney | 15:43 |
| Ana | 12:28 |
| Jose | 10:01 |
| Anna | 9:48 |
| Chris | 10:30 |
| Ladies’ Class | |
| Jeri | 17:38 |
| Jenny | 14:21 |
| Sarah | 18:45 |
| Mer | 18:44 |
| Paula | 19:37 |
| Shana | 15:22 |
| Rebecca | 20:42 |
| Josie | 20:58 |
| Lori | 17:41 |
| Heidi | – |
| Noon – Level 1 | |
| Andre | 12:55 |
| Lou Lou | 13:17 |
| Nicole | 10:22 |
| Whitney | – |
| Zach | 12:43 |
| Ronak | 12:30 |
| Elorra | 10:44 |
| John | 8:55 |
| PM – Level 2 | |
| Sharon | 105×3 |
| Mandy | 115×3 |
| Joe | 185×6 |
| Marc | 105×3 |
| Kyle | 180×6 |
| Gil | 165×3 |
| Gabriel | 165×3 |
| Cat | 105×3 |
| G | 65×3 |
| 49er | 145×3 |
| Mrs Fro | 90×3 |
| E-Rod | 115×3 |
| Sean | |
| KT | |
| Kelly | |
| Smitty | |
| Jamey |