WOD 4/30
Level 2 – Week 7 of 8 – Test Week
500 Row
100 Wall Ball
100 Burpees
500 Row
*20 Minute Time Cap
Level 1
Skill:
Hip Clean Progression
A. EMOM for 20 mins (Alternate each Exercise every min)
Hip Clean x2
Walking Russian Twists w/ Plate x 10 steps
B1. DB Press x8x3
B2. DB Step -ups x8/ea leg x3
Respect the Rower: An Argument for Ergometer
*Post thoughts to comments
“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” – Bobby Knight
| Level 1 -AM | |
| Maria | 65 |
| Angelica | 65 |
| Jo | 65 |
| Silas | 125 |
| Jose | 95 |
| Erin | 45 |
| Red | 35 |
| Page | 95 |
| Lisa | 45 |
| Steve | 85 |
| Meggie | 45 |
| Pat | 105 |
| Chris | 135 |
| John | 95 |
| Jill | 55 |
| Garrett | 130 |
| Marissa | 55 |
| Nicole | 35 |
| Ruth | 35 |
| Heather | 35 |
| Daniel | 65 |
| Elorra | 37 |
| Level 2 | |
| Gage | 18:25 |
| Mitch | 20:00 (90w, 80b) |
| Brad | 15:40 |
| Schmitty | 20:00 (Row) |
| Big Spoon | 19:37 |
| Mego | 20:00 (100w, 99b) |
| Joe Dan | 20:00 (100w,78b) |
| Joe | 19:57 |
| Todd | 17:56 |
| Sissy | 20:00 (100w, 56b) |
| Ebelia | 20:00 (100w, 50b) |
| Valyn | 20:00 (Row) |
| Ben | 18:37 |
| Vanessa | 20:00 (60w, 50b) |
| Ballet | 20:34 |
| Jessie | 20:00 (91w, 90b) |
| Ed | 20:00 (100w, 80b) |
| Ray | 18:24 |
| Vegas | 20:00 (393m) |
| Chaz | 20:00 (208m) |
| Erica | 19:00 |
| Alex S | 20:00 (247m) |
| Jenny | 20:00 (288m) |
| Mer | 20:00 (98w, 75b) |
| Lori | 20:00 (80w, 75b) |
| Stefani | 20:00 (92w, 90b) |
| Paula | 20:00 (75w, 75b) |
| Smitty | 20:00 (329M) |
| G | 20:00 (78M) |
| Laila | 20:00 (100w, 96sprawls) |
| Marc | 20:00 (90w, 90b) |
| Cat | 20:00 (345M) |
| Amber | 20:45 *run and sprawls |
| Jeff | 20:00 (100w, 97b) |
| Graff | 18:55 *sprawls |
| Shana | 19:56 *run and sprawls |
| Gill | 20:00 (80w, 80b) |
| Miller Time | 20:00 (85w, 80sprawls *run) |
| Jeri | 21:10 *run |
| Brian | 20:00 |
| Spencer | 20:00 *run |
| Megan | 20:00 (20w, 80b) |
| Lane | 20:00 (170m) |
| Jamey | 20:00 (80w, 80b) |
| Eileen | 20:00 (100w, 36b) |
| Kelly | 20:00 (100w, 94b) |
| Can2 | 20:00 (85w, 84b) |
| Jillian | 20:00 (46m) |
| Sadie | 20:00 (75w, 70b) |
| Evil | 20:00 (100w, 77b) |
| Twin | 20:00 (100w, 45b) |
| Missy | 20:00 (350m) |
| Jeanette | 20:00 (100w, 97b) |
| Ryan | 20:00 (98w, 85b) |
| Nicole | 20:00 (176m) |
| J-Mo | 20:00 (100w, 94b) |
| Desiree | 20:00 (100w, 83b) |