WOD 4/23
Level 2 – Week 6 of 8, Week 3 Work Capacity Focus
A.
7 Rounds @ 90% effort
7 Unbroken TnG Power Cleans
7 Wall Balls
1:00 Rest
B.
7 Rounds @ 90% effort
7 Unbroken Thrusters
7 Burpee
1:00 Rest
Level 1 (Test)
Skill:
Hip Snatch Progression
A. Hip Power Snatch x1-3 x 5
Strength:
B1. Good Mornings x5x3
B2. Ring Push ups x3-5 x3
C1. Front Squat x3x5
C2. Strict Chin-ups x3x5
Test:
Step up
The Ultimate Hash Recipe
*Post thoughts to comments.
“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.” -Mary Anne Radmacher
| Level 1 | ||
| Maria | ||
| Jo | ||
| Lee | ||
| Ashlee | ||
| Whitney | ||
| Jose | ||
| Erin | ||
| Patrick | ||
| Elorra | ||
| Taylor | ||
| Heather | ||
| John | ||
| Zach | ||
| Level 2 | ||
| Joe Dan | 115 | 65 |
| Big Spoon | 135 | 75 |
| Mitch | 115 | 65 |
| Gage | 95 | 65 |
| Kara | 45 | 35 |
| Ebelia | 55 | 35 |
| Maureen | 47 | 37 |
| Valyn | 48 | 37 |
| Ballet | 95 | 75 |
| Kyle | 145 | 95 |
| Brad | 145 | 95 |
| Michael | 125 | 75 |
| Ed | 95 | 65 |
| Juan Carlos | 85 | 65 |
| Walker | 55 | 45 |
| Jonathan | 75 | 65 |
| Ray | 95 | 75 |
| Erica | 55 | 55 |
| Anthony | 75 | 45 |
| Gil | 95 | 75 |
| G | 45 | 35 |
| Brian | 75 | – |
| Gabriel | 65 | 55 |
| Alex | 95 | 65 |
| Heather | 35 | 35 |
| Smitty | 45 | 35 |
| Shana | 55 | 45 |
| Buck | 95 | 65 |
| Pinky | 45 | 35 |
| Cameron | 115 | 65 |
| Ruffino | 45 | 25 |
| AG | 115 | 65 |
| Jeanette | 45 | 35 |
| Melissa | 35 | 30 |
| Sadie | 45 | 35 |
| J-Mo | 35 | 25 |
| Sharon | 85 | 45 |
| Adrian | 95 | 65 |
| Robert | 95 | 65 |
| Andy | 75 | 65 |
| Clint | – | – |
| Nicole | 75 | 50 |
| C2 | 65 | 35 |
| Desiree | 65 | 45 |
| Ladies’ Class | ||
| Lori | ||
| Josie | ||
| Dayna | ||
| Jeri | ||
| Stefani | ||
| Jenny | ||
| Rebecca | ||
| Mer | ||
| Sarah |