WOD 5/23
Performance – Week 2 of 8 Aerobic/Strength Foundation
A. Back Squat x2x5@RPE 8-9 Rest 2:00
B. Push Press x3x6@RPE 7 Rest :90
C. Horizontal Ring Rows xMax Reps x3 Rest :90
D. Good Mornings x10x3 Rest :90
Foundations
Skill:
Hip Snatch Progression
A.
5 Rounds for Quality
1-3 Hip Power or Full Snatch
3 Front Rack Reverse Lunges/ Leg
*Snatch and Lunge weight are the same
B.
Partner WOD
4 Rounds w/ Partner
5 Burpees
10 Thrusters
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded
“Winning isn’t everything, but the will to win is everything.” – Vince Lombardi
CrossFit Austin Regionals 2013 from CrossFit Austin on Vimeo.
| Foundations – AM | |
| Tineke | 5:35 |
| Raj | 7:40 |
| Toanna | 5:35 |
| Lisa | 5:45 |
| Steve | 7:00 |
| Kevin | 6:45 |
| Dario | 4:44 |
| Maryhelen | 5:35 |
| Page | 4:43 |
| Velvet | 4:50 |
| Silas | 5:30 |
| Nathan | 5:25 |
| Performance – AM | |
| Gage | |
| Sissy | |
| Joe Dan | |
| Ken | |
| Nicole | |
| Maureen | |
| Bigspoon | |
| MegO | |
| Mitch | |
| Diana | |
| Kyle | |
| Ed | |
| Jessie | |
| Patrick | |
| Jose | |
| Sarah | |
| Michael | |
| Ismael | |
| Walker | |
| Michele | |
| Patrick | |
| Vanessa | |
| Kayleen | |
| Ray | |
| Ladies’ Class | |
| Jenny | |
| Jill | |
| Stefani | |
| Jose | |
| Mer | |
| Foundations-PM | |
| Elorra | 5:52 |
| Kristen | 5:52 |
| Matt | 4:06 |
| Esteban | 4:00 |
| Max | 4:11 |
| Eric | 4:36 |
| Gwar | 5:48 |
| Keith | 5:48 |
| Kristen | 5:40 |
| Tara | 5:40 |
| Performance-PM | |
| Pinky | |
| David | |
| Brian | |
| Robert | |
| AG | |
| Evil | |
| Lane | |
| Simon | |
| Chris | |
| Michael | |
| George | |
| Can2 | |
| Liz G | |
| Eileen | |
| Steel | |
| KJ | |
| Leah | |
| Andy | |
| Missy | |