WOD 4/9
Level 2
A. 5 Rounds @ 80-90% Max Aerobic Effort
:30 Sprawls (no push-up burpees)
:30 Double Unders/Singles
:30 Air Squats
:30 Double Unders/Singles
2:00 Rest
*Choose Double-Unders or Singles Based on Consistency
B. 5 Rounds
2:00 Run @ 80-90% Max Aerobic Effort
2:00 Run @ 50% effort
Level 1 (Test Day)
MQ:
x10x3 – include MB DL, Ring Row
Skill:
Rowing
Wall Ball Review
Workout:
4 Rounds
15 Wall Balls
500m Row
Rest 2 min
Post:
Test:
Front Plank
Wheat Belly – An Analysis of Selected Statements and Basic Theses from the Book
*Post thoughts to comments
“He who is outside his door has the hardest part of his journey behind him.” – Dutch Proverb
| AM – Level 2 | |
| Valyn | |
| Gage | |
| Kara | |
| Joe Dan | |
| Eileen | |
| Janet | |
| KJ | |
| BigSpoon | |
| Nicole | |
| Janice | |
| JV | |
| Michael | |
| Ed | |
| Cat | |
| AM – Level 1 | |
| Meagan | |
| Jo | |
| Angelica | |
| Lee | |
| Katie | |
| Lorin | |
| Raj | |
| Ebelia | |
| Paula | |
| Patrick | |
| Juan Carlos | |
| Whitney | |
| Jose | |
| Diana | |
| Lisa | |
| Marissa | |
| Whitney | |
| Ladies’ Class | |
| Jenny | |
| Josie | |
| Rebecca | |
| Sarah | |
| Heidi | |
| Mer | |
| Noon- Level 1 | |
| Elorra | |
| Whitney | |
| Andrew | |
| Jill | |
| Heather | |
| Chris | |
| Nicole | |
| Craig | |
| Zach | |
| PM – Level 2 | |
| Bryan | |
| Snooki | |
| Cat | |
| Jamey | |
| Cowboy | |
| G | |
| Gill | |
| KT | |
| Jables | |
| Smitty | |
| David | |
| Big Easy | |
| Kiehler | |
| Heather | |
| Kat | |
| Twin | |
| Tristan | |
| Phillip | |
| Can2 | |
| Andy | |
| Evil |