WOD 6/6
Performance – Week 4 of 8 Mid-Cycle Test Week
A. Power Snatch 15 mins to Find 1RM
B. Front Squat 15 mins to Find 1RM
C. Bench 15 mins to Find 1RM
Foundations
Skill:
Hip Snatch Progression
Hip Snatch x1-3×5
A1. Front Squats x1-3×5
A2. Weighted Pull-up x1-3×5
B. RDL x1-3 x5
C. Front/Side Planks x :90 / position
*Hip Snatch Weight Recorded
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown
| Foundations – AM | |||
| Tineke | 50 | ||
| Raj | 55 | ||
| Lia | 45 | ||
| Eric | 105 | ||
| Shaun | 65 | ||
| Ashlee | 35 | ||
| Kevin | 85 | ||
| St4eve | 85 | ||
| Lisa | 35 | ||
| Nathan | 65 | ||
| Laila | 25 | ||
| Hang | 25 | ||
| Performance – AM | Power Snatch |
Front Squat |
Bench |
| Lane | 135 | 235 | 235 |
| Gage | 135 | 185 | 225 |
| Kara | 55 | 95 | 75 |
| MegO | 75 | 103 | 90 |
| Sissy | 55 | 115 | 85 |
| Janice | 77 | 130 | 75 |
| Kristi | 100 | 160 | 140 |
| Eileen | 90 | 125 | 110 |
| Gabi | 35 | 185 | 135 |
| Carlos | 85 | 185 | 145 |
| Jeff | 115 | 210 | 210 |
| Lee | 115 | 185 | 185 |
| Page | 115 | 165 | 215 |
| Brian H | 135 | 225 | 215 |
| Vanessa | 55 | 120 | 75 |
| Sarah | 65 | 95 | 75 |
| Velvet | 65 | 120 | 80 |
| Red | 60 | 90 | 70 |
| Nicole | 85 | 145 | 100 |
| Ed | 95 | 195 | 165 |
| Jose | 85 | 155 | 165 |
| Michael P | 155 | 270 | 245 |
| Ballet | 135 | 185 | 200 |
| Mr. T | 165 | 245 | 275 |
| Jessie | 70 | 117 | 100 |
| Alex S | 135 | 275 | 245 |
| Ray | 145 | 245 | 185 |
| Kayleen | 85 | 155 | 115 |
| Ladies’ Class | |||
| Mer | 80 | 135 | 90 |
| Josie | 55 | 125 | 70 |
| Becky | 55 | 103 | 75 |
| Heather | 50 | 83 | 60 |
| Foundations – Noon | |||
| Madison | 35 | ||
| Lulu | 55 | ||
| Anna | 35 | ||
| Brennan | 65 | ||
| Performance – PM | |||
| Jeri | 75 | 120 | 110 |
| Ruth | 45 | 75 | 45 |
| Sanchez | 160 | 245 | 250 |
| Gil | 155 | 245 | 305 |
| J-Mo | 75 | 105 | 85 |
| Can2 | 145 | 285 | 265 |
| Everett | 160 | 230 | 295 |
| AG | 190 | 275 | 285 |
| Coco | 65 | 125 | 85 |
| Michael | 135 | 205 | 185 |
| Evil | 70 | 125 | 105 |
| Pam | 73 | 120 | 90 |
| Taylor | 85 | 125 | 105 |
| Robert | 145 | 235 | 205 |
| David | 155 | 205 | 215 |
| Jacob | 165 | 205 | 225 |
| Elena | 60 | 60 | 85 |
| Shug | 80 | – | 120 |
| JJ | 110 | 175 | 165 |
| Kristin | 60 | 105 | 87 |
| Chris | 125 | 185 | 190 |
| Andy | 135 | 185 | 155 |
| Jenn | 75 | 130 | 95 |
| Wood | 145 | 275 | 205 |
| Missy | 80 | 150 | 90 |
| Kerry | 66.5 | 120 | 70 |
| Meg | 75 | 125 | 85 |
| C2 | 85 | 130 | 90 |
| Liz | 45 | 65 | 45 |
| Amber | 77 | 115 | 60 |
| Ryan | 135 | 215 | 155 |
| Foundations – PM | |||
| Maryhelen | 35 | ||
| Amon | 65 | ||
| Sean | 45 | ||
| Mindy | 35 | ||
| Gregg | 65 | ||
| Matt | 45 | ||
| Grace | 35 | ||
| Simon | 75 | ||
| Lorin | 35 | ||
| Amanda | 35 | ||
| Jill | 62 |