WOD 7/17
Performance – Week 2 of 8 Strength and Aerobic Base Focus
A.
EMOM 20:00
Even: 2 Strict Chin-ups @ 30X0
Odd: 2 Hang Clean + 1 Jerk
*Weight Chin-ups if strict tempo is achieved, appx. 70% of 1 RM
B.
4 Rounds
2:00 AMRAP of
9-15-21-9-15-21
Power Clean
Kip Pull-ups
1:00 Rest
*Total Reps recorded
Foundations
Skill:
Kip Swing/Jumping Pull-up
*Go through Progression
A1. Kip Pull-ups x1-3 x5
A2. Back Squat x1-3 x5
*Best Front Squat Weight Recorded
B.
5 Rounds
5 Burpees
10 DB Walking Lunges / Leg
50 Singles on the jump rope
5 Things I Still Struggle With
*Post thoughts to comments
“Ability may get you to the top, but it takes character to keep you there.” – John Wooden
| Foundations – AM | |
| Humberto | 65 |
| Maryhelen | 85 |
| Amon | 85 |
| Monica | 65 |
| Jordan | 65 |
| Courtney | 65 |
| Joseph | 115 |
| Toanna | 65 |
| Julie | 95 |
| Jessica | 75 |
| Performance – AM | |
| Charlie | 113 |
| Kristi | 105 |
| Ivan | 108 |
| Brian | 111 |
| Janet | 99 |
| Eileen | 123 |
| Tineke | 140 |
| Kara | 128 |
| Lee | 88 |
| Mitch | 90 |
| Gregg | 112 |
| Carlos | 90 |
| Ballet | 91 |
| Jose | 60 |
| Silas | 72 |
| Jillian | 108 |
| Staci | 69 |
| Ed | 114 |
| Michael | 103 |
| Ryan | 115 |
| Maureen | 82 |
| Nelly | 82 |
| Performance – Noon | |
| Avtar | 138 |
| Gil | 155 |
| KT | 109 |
| Dayna | 130 |
| Ginny | 56 |
| Patrick | 84 |
| Kiehler | 100 |
| David | 101 |
| Cameron | 83 |
| Jill | 128 |
| Foundations – PM | |
| Mercy | 95 – 9:30 |
| Ed | 95 – 11:43 |
| Sean | 95 – 9:30 |
| Amanda | 85 – 7:08 |
| Kelcey | 50 – 13:18 |
| Emmy | 15 – 10:28 |
| Madison | 65 |
| Ben | 115 – 10:52 |
| Sindy | 75 – 9:12 |
| Krista | 65 – 8:23 |
| Ana | 65 – 8:47 |
| Daniela | 35 – 16:00 |
| Amy | 65 – 10:30 |
| Emily | 65 – 9:39 |
| Performance – PM | |
| Gabriel | 99 |
| Ryan | 99 |
| Jacob | 115 |
| Cassie | 108 |
| Paul | 95 |
| Can2 | 113 |
| Adrian | 104 |
| Desiree | 55 |
| E-Rod | 98 |