WOD 4/9
Level Two
“Max Out Monday”
A1. Hang Power Snatch x1x8 @ 85-90% (RPE 8-9) Rest 3:00
then…
3 Rounds
400m Run
20 Front Rack Walking Lunges (95 lb, 75 lb)
500m Row
Level One (Day 12)
Skill
KB Swings
Handstand Push-Ups
WOD
A. Deadlifts 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00
“Life is 10% of what happens to me and 90% of how I react to it.” – Charles Swindoll
Is Coconut Water Nature’s Sports Drink?
*Post thoughts to comments
Announcements:
- We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
- Mark your calendars and get those tube socks out! CFA will have a “Risky Run” Pub Run on April 13th (this Friday!)… More details here.
| AM – Level 1 | |||
| Holland | S | ||
| Eileen | S | ||
| Lindsey | S | ||
| Amber | S | ||
| Tanya | S | ||
| Loren | S | ||
| Eric | S | ||
| Sean | S | ||
| Cam | S | ||
| AM – Level 2 | |||
| Brandon | 125lb | 19:11 | Rx |
| Doug | 115lb | 20:20 | Rx |
| JV | 60lb | 20:17 | |
| 9AM | 140lb | 22:10 | Rx |
| Mike | 135lb | 18:20 | Rx |
| Tim | 165lb | 20:05 | Rx |
| Sandy | 15lb | 18:50 | MOD |
| Reis | 155lb | 17:33 | Rx |
| Michael | 135lb | 16:40 | Rx |
| Ballet | 120lb | 19:49 | Rx |
| Janice | 65lb | 19:37 | (65lb) |
| Gwar | 115lb | 19:37 | Rx |
| Guthrie | 145lb | 18:45 | Rx |
| Jeff | 125lb | 19:37 | Rx |
| Walker | 83lb | 19:19 | (35lb) |
| Ray | 125lb | 18:35 | Rx |
| Wade | 95lb | 18:16 | (75lb) |
| Colleen | 55lb | 17:08 | (45lb) |
| Angela | 50lb | 16:47 | (35lb) |
| Jenna | 45lb | 17:42 | (45lb) |
| Gary | 95lb | 18:40 | (75lb) |
| 12P – Level 2 | |||
| Lance | S | ||
| Desiree | 65lb | 20:15 | Rx |
| Jess | 75lb | 19:16 | (45lb) |
| PM – Level 2 | |||
| Greg | 135lb | 17:02 | Rx |
| Tasha | 65lb | 18:10 | |
| Jables | 75lb | 19:13 | |
| Crash | 65lb | 22:16 | |
| Randy | 147lb | 22:58 | Rx |
| Dan | 115lb | 17:55 | Rx |
| Kristin | 80lb | 19:34 | |
| Winner | 65lb | 20:26 | |
| Ed | 105lb | 23:35 | Rx |
| Parnell | 155lb | 16:06 | Rx |
| Ivan | 155lb | 18:20 | Rx |
| Paul | 95lb | 21:13 | (55lb) |
| LG | 75lb | ||
| Jordan | 85lb | ||
| Zach | 105lb | ||
| Emily | 50lb | ||
| Matthew | 115lb | ||
| Marc | 135lb | ||
| Elena | 50lb | ||
| Leah | 55lb | ||
| Adrian | 115lb | ||
| Andy | 115lb | ||
| LaRosa | 60lb | ||
| Sanchez | 137lb | ||
| Shug | 70lb | ||
| KT | 75lb | ||
| Nicole | 50lb | ||
| Cooey | 115lb | ||
| Elizabeth | 15lb | ||
| Mischka | 45lb | ||
| AG | 157lb | ||
| Josie | 50lb | ||
| Corey | 115lb | ||
| PM – Level 1 | |||
| Mr. T | S | ||
| Natalia | S | ||
| Egan | S | ||
| Cody | S | ||
| Krista | S | ||
| Rita | S | ||
| Stormye | S | ||
| Jamey | S | ||
| Alan | S | ||
| Andrew | S | ||
| Duffy | S | ||
| Pokerface | S | ||
| Jeff | S | ||
| Missy | S | ||
| Janet | S | ||
| C2 | S | ||
| Murray | S | ||
| Denise | S | ||
| Linda | S | ||
| Matthew | S | ||
| George | S | ||
| Lauren | S | ||
| Rachel | S | ||
| Alyson | S | ||
| Jo | S | ||