WOD 7/24
Level Two
Press x2x10 @ 65-70% Rest :45
7 Rounds
3 Strict Pull-ups
6 Burpees
3 WTD Box Jumps (35 lbs, 20 lbs *step down)
6 DB Step-up/ leg (35 lbs, 20 lbs)
Extra Credit
Powell Raise x8/arm x 2
Trap 3 x 8/arm x 2
Level One (Day 6)
Skill
Front Squats
Deadlifts
WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45
How to Prepare for a One Rep Max Strength Test
*Post thoughts to comments
“Failure is not fatal, but failure to change might be.” – John Wooden
Announcements
- Our interns are offering free assessments for current members for one more week! Learn more here.
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| AM – Level 1 | ||
| Christian | ||
| Skylar | ||
| Vanessa | ||
| Jacky | ||
| Kelly | ||
| Alexandra | ||
| Jessie | ||
| Jacob | ||
| AM – Level 2 | ||
| Doug | 13:08 | (25lb) |
| JV | 13:20 | (15lb, Band) |
| Leah | 13:14 | (20lb, Band) |
| Ronnie | 12:50 | (10lb, RR) |
| MegO | 12:56 | (10lb, RR) |
| Caitlin | 15:53 | (15lb, Band) |
| Jables | 14:43 | (Band) |
| Beast | 15:21 | (15lb, Band) |
| Ballet | 10:51 | (20lb) |
| Schittone | 16:21 | (20lb) |
| Michael | 12:26 | (MOD) |
| EJ | 14:41 | (20lb) |
| Bradley | 14:05 | Rx |
| Tow Matt | 14:33 | (25lb) |
| Colleen | 13:18 | (10lb, Band Chin) |
| Liip | 13:40 | (25lb, Sprawl) |
| Sam | 14:26 | (25lb, Band) |
| Dusty | 10:30 | (10lb, RR) |
| Taylor | 12:57 | (15lb, Band) |
| AM – Ladies’ | ||
| Jenny | 13:24 | (15lb, Band) |
| Mer | 13:53 | (8lb, RR) |
| Emily | 13:32 | (15lb, RR) |
| Snooki | 13:58 | (20lb, Band) |
| 12P – Level 1 | ||
| Snick | ||
| 49er | ||
| Anne | ||
| Araceli | ||
| Dixie | ||
| Krista | ||
| PM – Level 2 | ||
| Andrew C | 12:05 | (20lb) |
| Miles | 14:37 | Rx |
| Thurst | 13:53 | (10lb) |
| E-Rod | 14:22 | (20lb) |
| Wade | 14:47 | Rx |
| Marissa | 15:44 | Rx |
| Bryan | – | |
| Boone | 13:28 | Rx |
| Jeff | 15:50 | Rx |
| Crash | 16:38 | (10lb, RR) |
| Kristin | 15:24 | (Band) |
| Heather | DNF | |
| Jenna | 10:37 | (15lb, Band) |
| Marc S | 16:42 | (20lb) |
| Melissa | 10:57 | (10lb, RR) |
| Ryan | 14:22 | (30lb) |
| Tasha | 13:24 | (15lb, Band) |
| Erin | 16:14 | Rx |
| Desiree | 18:08 | (20lb, Band) |
| LG | 18:07 | (20lb, Band) |
| Cowboy | 17:45 | (30lb) |
| Sanchez | 17:14 | Rx |
| Rachel | 18:57 | (20lb, Band) |
| Alyson | 21:27 | (20lb, Band) |
| Chrissy | 16:52 | (15lb, Band) |
| Kavi | 16:46 | (Band, 20lb) |
| Andy | 18:29 | Rx |
| Liz G | 16:15 | (8lb, Band) |
| Adrian | 20:21 | (30lb) |
| Nicole | 13:18 | (20lb, Band) |
| Melissa K | 12:15 | (10lb, Band) |
| Shug | 15:21 | (20lb, J) |