WOD 7/15
Performance
A. RDL x6x3 @ 50X0 Rest :90
B1. BN Snatch Push Press x6x3 Rest :45
B2. DB Walking Lunge x8/leg x3 Rest :45
C.
3 Rounds
10 Burpees
15 Russian KBS @ 24K, 16K
20 Step-ups @ 20” (Total)
Rest 3:00
D.
3 Rounds
5 KB Push Press @ 24K, 16K (per arm)
10 Box Jumps @ 24, 20”
1 Gasser (50 YD x 4)
time allowing:
E. DB Hip Thrust x6-8×4 @ 30X0 Rest :30
*Record Times of B & C
Foundations
Skill:
Rowing
Workout
20:00 AMRAP @ 80-90% of Aerobic Max, For Quality
500 M Row
:45 Front Plank
10 Tic Tacs
:30/:30 R/L Side Planks
100m Farmer Carries
*Total Rounds Recorded
The Impact of Body Piercings on Fat Loss and Body Composition
*Post thoughts to comments
“Even if you fall on your face, you’re still moving forward.” – Victor Kiam
Congratulations to Judy McElroy on dominating this weekends’ Panic Competition!
| Foundations – AM | ||
| Monica | 2 | |
| Humberto | 3 | |
| John | 2 | |
| Ashlee | 3 | |
| Jordan | 3 | |
| Courtney | 3 | |
| Performance – AM | ||
| Ian | 4:32 | 3:47 |
| Ivan | 5:10 | 4:47 |
| Mitch | 6:16 | 5:32 |
| Jackie | 7:16 | 6:04 |
| Kristi | 7:12 | 5:46 |
| Gabi | 5:33 | 5:14 |
| Gage | 4:47 | 4:38 |
| Todd | 4:32 | – |
| Bradley | 4:42 | 3:54 |
| Tineke | 6:15 | 5:40 |
| Sissy | 6:22 | 5:59 |
| Janet | 6:55 | 5:52 |
| Red | 6:38 | 5:15 |
| Velvet | 6:07 | 5:04 |
| Tow Matt | 5:57 | 4:52 |
| Page | 4:28 | 4:43 |
| Gwar | 5:30 | 5:00 |
| Ryan | 5:42 | 4:41 |
| Michele | 5:53 | 6:18 |
| Silas | 6:02 | 6:31 |
| Jose | 6:20 | 5:44 |
| Ed | 6:01 | 4:58 |
| Ballet | 5:47 | 5:32 |
| Michael | 6:28 | 5:22 |
| Nelly | 8:00 | 5:13 |
| Jonathan | 8:03 | 4:48 |
| Performance – Noon | ||
| KT | 8:40 | 3:56 |
| Dayna | 4:38 | 2:49 |
| Beth | 6:13 | 3:06 |
| Wood | 6:32 | 2:40 |
| Mer | 6:20 | 3:40 |
| Evan | 5:35 | 4:30 |
| Jeff | 5:09 | 2:24 |
| Coco | 7:30 | 4:30 |
| Ginny | 6:11 | 3:30 |
| Gil | 7:30 | 4:50 |
| Foundations – PM | ||
| Mercy | 2 | |
| TJ | 3 | |
| Ed | 3 | |
| Madison | 3 | |
| Sean | 3 | |
| Sheldon | 3 | |
| LuLu | 3 | |
| Paul | 3 | |
| Cassie | 3 | |
| David | 3 | |
| Amanda | 3 | |
| Lauren | 3 | |
| Dipti | 3 | |
| Max | 3 | |
| Ana | 3 | |
| Daniela | 3 | |
| Krista | 3 | |
| Amy | 3 | |
| Performance – PM | ||
| Miller Time | 6:12 | 5:23 |
| Ryan | 6:26 | 5:26 |
| Coach B | 5:02 | 4:05 |
| MegO | 6:22 | 5:35 |
| Jake | 6:02 | 4:57 |
| Jason | 5:30 | 4:21 |
| David | 5:45 | 4:40 |
| ABC | 7:27 | 6:16 |
| Taylor | 8:17 | 6:20 |
| George | 6:24 | 4:44 |
| Michael | 6:36 | 4:11 |
| David | 5:45 | 5:03 |
| Kat | 5:52 | 5:11 |
| Missy | 7:08 | 6:45 |
| Can2 | 7:49 | 9:49 |
| KJ | 5:47 | 6:06 |
| Denise | 7:00 | 7:21 |
| Jillian | 5:54 | 5:40 |
| Pat | 7:05 | 5:51 |
| Chris | 6:45 | 6:35 |
| Phillip | 6:02 | 9:15 |
| Evil | dnr | |
| Adrian | 6:01 | 9:03 |