WOD 4/17
Level 2 – Week 5 of 8, Week 2 Work Capacity Focus
15-20 Minute Aerobic Warm-up
Anaerobic Power Intervals
6 Rounds
:60 Max Calorie Row @ 100% Effort
Rest 5:00
*Avg. Cals Recorded
*Practice a gymnastic skill of choice during rest time
Level 1 – Conditioning Week
Skill
Hip Clean Progression
A. Hip Power Clean+Front Squat x1+3 x5
Strength (Remainder of Class):
B.PressL x3x5
C1. Horz. Ring Rows x3-5×5
C2.DB Reverseg Lunges x5/leg x5
*adjust rest time to account for time left post Skill Session
Tip 585: Do Full Squats: How & Why To Squat For Strength, Muscle & Fat Loss
*Post thoughts to comments
“If you don’t build your dreams, someone else will hire you to help build theirs.” – Unknown
A huge congratulations to the 2013 CrossFit Austin Team!
| AM – Level 2 | |
| MegO | 16 |
| Maureen | 16 |
| Carlos | 16 |
| Schmidty | 18 |
| Mitch | 23 |
| Ruhlin | 30 |
| Ben | 25 |
| Sissy | 11 |
| Kristi | 17 |
| Jakcie | 17 |
| Jillian | 16 |
| Jessie | 16 |
| Page | 26 |
| JJ | 20 |
| ED | 21 |
| Sarah | 15 |
| Nicole | 16 |
| Ballet | 24 |
| Vanessa | 16 |
| Ryan | 22 |
| Jamie | 15 |
| Jeri | 19 |
| Jonathon | 20 |
| AM – Level 1 | |
| Ruth | |
| Patrick | |
| Emily | |
| Angelica | |
| Jo | |
| Lorin | |
| Anna | |
| Frank | |
| Silas | |
| Juan Carlos | |
| Erin | |
| Staci | |
| Diana | |
| Jose | |
| Noon Level 2 | |
| Buck | 26 |
| Avtar | 21 |
| Dixie | 19 |
| Walker | 16 |
| Level 1 PM | |
| Chris | |
| MGJenny | |
| Evan | |
| Kristin | |
| Ryan | |
| Brandy | |
| Dinorah | |
| Marissa | |
| Sindy | |
| Erin | |
| Lisa | |
| Ronak | |
| Kristin | |
| Level 2 PM |
|
| GK | 25 |
| Anthony | 26 |
| G | 16 |
| Garret | 27 |
| Shawn | 18 |
| Jeanette | 15 |
| Mandy | 18 |
| Joe | 27 |
| KJ | 15 |
| Jen | 18 |
| Michael | 26 |
| Melissa | 12 |
| Amber | 17 |
| Tariq | 22 |
| Kat | 15 |
| Sadie | 16 |
| C2 | 19 |
| Adrian | 23 |
| Russell | 25 |
| Robert | 27 |