WOD 6/24
Performance – Week 7 of 8 Power / Lactate Endurance Week
A.
EMOM for 10:00
1 Power Snatch @75%
10 DU
B.
6 Rounds
Row 150m@95%
8 Burpees AFAP
2 min Rest
*Record time
Foundations
Skill
Wall Balls
A1. Strict Pull-ups x3x5
A2. Wall Balls x6x5
B. 1 Mile Time Trial
C.
2 Rounds
:90 Front Planks
10 Single Leg Hip Extensions /leg
Exercise turns on the good stuff
“Good players inspire themselves. Great players inspire others.” – Unknown
The ageless wonder at it again!
| Foundations – AM | |
| Humberto | 10:30 |
| Monica | 13:26 |
| Toanna | 8:01 |
| Zach | 9:55 |
| Silas | 7:30 row |
| Michele | 6:04 row |
| Laila | 9:46 |
| Nathan | 6:13 |
| Nelly | 10:14 |
| Performance – AM | |
| Mego | 17:24 |
| Ruth | 17:02 |
| Eileen | 18:07 |
| Sissy | 17:53 |
| Gabi | 15:07 |
| Ken | 16:20 |
| Mitch | 15:57 |
| Eric | 16:27 |
| Jeff | 15:23 |
| Ian | 14:50 |
| Big Spoon | 15:23 |
| Todd | 14:50 |
| Ruhlin | 15:40 |
| Carlos | 15:26 |
| Red | 16:50 |
| Jillian | 15:48 |
| Page | 15:30 |
| Ballet | 15:24 |
| Jose | 15:00 |
| Ed | 15:49 |
| Brian | 15:56 |
| Gwar | 15:55 |
| Michele | 17:25 |
| Eileen X | 16:51 |
| Pat | 15:12 |
| Ray | 14:59 |
| Performance – Noon | |
| Eric | 16:05 |
| Dayna | 15:07 |
| Mer | 17:30 |
| Ginny | 16:54 |
| Tineke | 16:54 |
| Josie | 17:11 |
| KT | 17:52 |
| Foundations – PM | |
| Emily | – |
| Amanda | 8:53 |
| Ed | 11:43 |
| Matt | 8:58 |
| Lulu | 11:21 |
| Sean | 7:38 |
| Betsy | 8:32 |
| Kellie | 8:25 |
| Ben | 9:05 |
| Crystal | 9:30 |
| Max | 9:35 |
| Chase | 6:22 |
| Sindy | 11:58 |
| Lauren | 10:21 |
| Paul | 7:29 |
| Cassie | 9:03 |
| Grant | 9:55 |
| Performance – PM | |
| Jeff | 15:37 |
| Boone | 15:09 |
| David | 16:10 |
| Sean | 15:22 |
| J-Mo | 17:24 |
| Gabriel | 17:50 |
| Kat | 16:16 |
| Jeri | 16:32 |
| Kyan | 16:48 |
| Jake | 14:46 |
| AG | 15:17 |
| Kristin | 17:15 |
| Bradley | 16:30 |
| Coco | 17:22 |
| Shug | 17:50 |
| KJ | 16:20 |
| MJ | 16:42 |
| Missy | 14:50 |
| Mr. T | 15:42 |
| Lane | 15:50 |
| J-Rod | 16:00 |
| Dinorah | 15:43 |
| Chris | 17:15 |
| Sanchez | 15:24 |
| Can2 | 15:52 |