WOD 5/30
Performance – Week 3 of 8 – “Aerobic/Strength Foundation”
A. Back Squat x1x6@RPE 9-10 Rest 3:00
B. Bench x2x8@70% 30X0 Rest 1:00
C. WTD Horizontal Ring Rows x4x6 Rest :90
D. DB Front Rack Walking Lunges x30/stepsx2 Rest :90
Foundations
Skill
Kip Pull-up
A.
EMOM for 21:00
1. Airdyne :15 @100% effort, very hard
2. 3-5 Kip Pull-up
3. 3-5 Back Squat
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice
| Foundations – AM | |
| Raj | |
| Toanna | |
| Emily | |
| Lisa | |
| Steve | |
| Silas | |
| Nathan | |
| Kevin | |
| Laila | |
| Performance – AM | |
| AG | |
| Kristi | |
| JV | |
| Janice | |
| Sissy | |
| Gage | |
| Ken | |
| Kara | |
| Maureen | |
| Carlos | |
| Lee | |
| Mitch | |
| Patrick | |
| Ballet | |
| Ed | |
| Bradley | |
| Kyle | |
| Jose | |
| Mr. T | |
| Michael | |
| Michele | |
| Walker | |
| Dario | |
| Vanessa | |
| Ray | |
| Ladies’ Class | |
| Jenny | |
| Helen | |
| Kristan | |
| Josie | |
| Mer | |
| Foundations – Noon | |
| Meggie | |
| Stephanie | |
| Anna | |
| Veronica | |
| Michele | |
| Foundations – PM | |
| Esteban | |
| Jill | |
| Performance – PM | |
| Brian | |
| Caro | |
| ABC | |
| LV | |
| Miller Time | |
| Amber | |
| Gil | |
| Jacob | |
| Evil | |
| Chazzy D | |
| Robert | |
| Sanchez | |
| MegO | |
| Shug | |
| Veronica | |
| C2 | |
| Pinky | |
| Desiree | |
| Gwar | |
| Michael | |
| Kristin | |
| Ryan | |
| Can2 | |
| JJ | |
| Steel | |
| Sadie | |
| Kerry | |
| Andy | |
| Elena |