WOD 6/24
Performance
A. 4 Rounds @ 95-100%
10 UB Power Cleans @ 135/95
8-12 Pull-ups
:90 Rest
B.800 M TT
*Time Recorded
Foundations
A. Teach Kip Pull-up Progression
B. E30 O30 (Every :30 second on :30)
5 Hip Power Cleans x 8 sets
C. 800 M TT
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
“The greatest gift of life is friendship, and I have received it.”-Hubert H. Humphrey
Foundations & Performance – AM | |
Suzy | 2:45 |
Matt | 3:28 |
Vy | 3:46 |
Beverly | 3:00 |
Kara | 2:56 |
Josh | 3:42 |
Humberto | 3:23 |
Lee | 4:04 |
Adrian | 4:07 |
Reed | 4:08 |
Mr.T | 5:09 |
Jose | 3:51 |
Jessie | 3:42 |
Brande | 5:11 |
LaShea | 3:23 |
Silas | 3:30 |
Jillian | 3:41 |
Brian | 2:49 |
Tow Truck | 3:38 |
Ryan | 3:27 |
Morgan | 3:41 |
Erica | 3:26 |
Dylan | 3:36 |
Dayna | 3:29 |
Mercy | |
Ladies Class | |
Kim | 4:02 |
Sarah | 3:17 |
Valeria | 5:42 |
Shanon | 3:- |
Malia | 5:03 |
Cheryl | 5:55 |
All Levels – Noon | |
Jared | 3:05 |
Performance & Foundations – PM | |
Shelby | 3:25 |
Kristi | 6:05 |
Lauren | 3:45 |
Gil | 4:32 |
JRod | 3:15 |
Eric | 3:30 |
Matt | 3:05 |
?’s | 3:17 |
Sean | 2:48 |
Nicole | 3:27 |
Carrie | 4:51 |
Chandan | |
Ivan | 3:01 |
Seth | 4:29 |