WOD 5/15
Performance (Level 2) – Week 1 of 8 “Aerobic/Strength Foundation”
A. EMOM for 20:00
Even – Hang Clean x2 @ 65-75%
Odd – Toes to Bar x4-6
B. EMOM for 20:00
Even – Handstand Holds or Walks x15-20 secs
Odd – Kipping Pull-ups x2-4
*Record total time of handstand hold or walks
Foundations (Level 1)
Strength:
A1. DL x3x10 Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded
Workout
30 Wall Balls
20 Push Press
15 Ring Rows
400 M Run
*Time Recorded
Week 2 of Pull-up Month
*post thoughts to comments
“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.” -Rocky Balboa
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| Foundations – AM | ||
| Meggie | 65lb | 6:21 |
| Eric | 225lb | 5:59 |
| Emily | 53lb | 5:34 |
| Tineke | 135lb | 5:33 |
| Page | 125lb | 4:34 |
| Steve | 125lb | 5:21 |
| Lisa | 83lb | 5:26 |
| Marissa | 105lb | |
| Nicole | 105 | 6:34 |
| John | 95lb | 5:06 |
| Veronica | 105lb | 6:13 |
| Foundations – PM | ||
| Lorin | 55 | 6:52 |
| Raj | 95 | 6:25 |
| Brandi | 75 | 6:15 |
| Whitney | 55 | 6″00 |
| Laurel | 55 | 5:05 |
| Lulu | 75 | 5:39 |
| Matt | 115 | 4:56 |
| Amon | 95 | 7:11 |
| Dinorrah | 35 | 5:34 |
| Dasia | 35 | 5:06 |
| Whitney | 35 | – |
| Patrick | 115 | 5:47 |
| Sindy | 85 | 5:47 |
| Lisa | 55 | 6:25 |
| Performance- AM | ||
| Brian | ||
| Lee | ||
| Janice | ||
| Kristi | ||
| Gabi | ||
| PJ | ||
| Ruhlin | ||
| Michele | ||
| JV | ||
| Carlos | ||
| Sissy | ||
| Tariq | ||
| Jose | ||
| Michael | ||
| Kyle | ||
| JJ | ||
| ABC | ||
| Ed | ||
| Ismael | ||
| Ballet | ||
| Jillian | ||
| Sarah | ||
| Nicole | ||
| Bryan | ||
| Alex | ||
| Performance – PM | ||
| Dixie | ||
| Spencer | ||
| Dave | ||
| Patrick | ||
| Avtar | ||
| Gil | ||
| Ginny | ||
| Sadie | ||
| Andrew | ||
| Veronica | ||
| Jeff | ||
| Blake | ||
| Marky Marc | ||
| Kristin | ||
| Ryan | ||
| Simon | ||
| E-Rod | ||
| Dayna | ||
| Lane | ||
| Zach | ||
| Robert | ||
| Jeri | ||
| KJ | ||
| George | ||
| Melissa |