WOD 4/22
Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
A. Work to a Power Snatch Technical Max in 10 Minutes
B. Power Snatch Cluster x1.1.1.1 @ 85-90% Rest :60 b/t Reps
C. 12 Rounds on a continuous clock
:60 Run @ 90%
:60 1-5 Perfect Push-ups/ walk remainder of time
Level 1 (Test Day)
Skill:
KB Swings (Russian)
Strength:
A1. Deadlift x10x3
A2. SA Half Kneeling DB Press x10/arm x3
Workout
Test:
1 Mile Time Trial
Eight Ways to Cultivate Health Integrity
*Post thoughts to comments
| AM – Level 2 | ||
| Ken | 105 | 3000M |
| Ebelia | 60 | 2400M |
| Nicole | 80 | 3300M |
| Todd | 155 | 3600M |
| Mitch | 115 | 3000M |
| Kristi | 95 | 2400M |
| Juan Carlos | 95 | 3200M |
| Gwar | 115 | 3300M |
| Ismael | 105 | 3600M |
| Ed | 95 | 3300M |
| Ryan | 150 | 3600M |
| Michael | 135 | 3600M |
| Ballet | 115 | 3600M |
| Jillian | 60 | 3150M |
| Sarah | 55 | 3000M |
| Jessie | 55 | 3300M |
| Amber | 70 | 3450M |
| Kyle | 155 | 3600M |
| Ray | 140 | 3750M |
| Chaz | 165 | 3450M |
| Noon – Level 2 | ||
| Veronica | 55 | 3300M |
| Jonathon | 95 | 3750M |
| Dixie | 95 | 2650M |
| Mer | 80 | 3300M |
| Zane | 135 | 4050M |
| AM – Level 1 | ||
| Maria | 8:19 | |
| Anthony | 10:12 | |
| Brian | 8:07 | |
| Scott | Mod | |
| Velvet | 10:03 | |
| Page | 8:00 | |
| Ruth | 9:22 | |
| Jose | 7:34 | |
| Silas | Mod | |
| Staci | 9:25 | |
| PM – Level 2 | ||
| Gil | 130 | 2100M |
| Boone | 175 | 3750M |
| Anthony | 125 | 3300M |
| George | 165 | 2400M |
| Gabriel | 135 | 2400M |
| Shana | 85 | 2400M |
| Elizabeth | 78 | 2250M |
| Pam | 60 | 2100M |
| David | 135 | 2400M |
| Caro | 80 | 3075M |
| Garrett | 115 | 3600M |
| Christian | 125 | 3375M |
| Mego | 75 | 2750M |
| Liz G | 45 | 2100M |
| Sanchez | 165 | 3675M |
| KJ | 65 | 3150M |
| Missy | 65 | 3075M |
| Can2 | 155 | 2400M |
| Melissa | 55 | 3300M |
| Sue | 77 | 2725M |
| PM – Level 1 | ||
| KJ | 8:35 | |
| Ryan | 8:20 | |
| Andrew | 9:12 | |
| Chris | 7:17 | |
| Dinorah | 12:01 | |
| Nicole | 11:01 | |
| Patrick | 7:10 | |
| Jenny | 12:39 | |
| Brandy | 8:02 | |
| Greg | 7:34 | |
| Darrell | 6:39 | |
| Kathrine | 10:43 | |
| Sindy | 10:45 | |
| Alex | 7:55 | |