WOD 7/24
Performance – Week 3 of 8 Strength and Aerobic Base Focus
A.
EMOM 14:00
Odd: Clean Complex (DL+Clean+FS) 1+1+1 @ 80-85%
Even: 2-3 Kip Chin-ups
*:03 pause in “Chin over bar” position
B.
3:00 AMRAP of
Grace @ 135, 95 lbs
Rest 1:00
3:00 AMRAP of
Burpee Box Jumps @ 24”, 20”
Rest 1:00
3:00 AMRAP
3 Front Squats @ 135, 95
15 Double Unders
Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
A.
10min AMRAP
5 Box Jumps
5/ea Renegade Row (Pulls only)
5 Russian Triangles
100m Side Shuffle
Don’t Make These Fat Loss Mistakes When Going Low-Carb
*Post thoughts to comments
“Pressure can burst a pipe, or pressure can make a diamond.” -Robert Horry
| Foundations – AM | |||
| Monica | 4+15 | ||
| Humberto | 5+1 | ||
| Niraj | 6+8 | ||
| Joseph | 6 | ||
| Toanna | 6 | ||
| Jordan | 5+15 | ||
| Courtney | 4+9 | ||
| Performance – AM | |||
| Jenny | 30 | 34 | 75 |
| 9AM | 21 | 21 | 147 (s) |
| Ivan | 25 | 21 | 36 |
| JV | 23 | 25 | 72 |
| Maureen | 21 | 20 | 72 |
| Carlos | |||
| Charlie | 20 | 32 | 54 |
| Catherine | 22 | 25 | 51 |
| Maryhelen | |||
| Tineke | 21 | 30 | 72 |
| Janet | 25 | – | 57 |
| Lee | 15 | 20 | 54 |
| Sam | 25 | 16 | 39 |
| Gil | 15 | 15 | 54 |
| Joe Dan | 19 | 18 | 54 |
| Staci | 23 | 20 | 75 |
| Sarah | 22 | 21 | 72 |
| Jose | 20 | 20 | 79 |
| Jillian | 30 | 25 | 57 |
| Silas | 22 | – | 54 |
| Ryan | 17 | 30 | 57 |
| Jackie | 29 | 22 | 75 |
| Performance – Noon | |||
| Kevin | 18 | 24 | 53 |
| Ginny | 13 | 25 | 53 |
| Patrick | 15 | 25 | – |
| Jables | 22 | 17 | 73 |
| E-Rod | 13 | 20 | 53 |
| Avtar | 14 | 23 | 53 |
| Performance – PM | |||
| Dayna | 21 | 26 | 72 |
| Lane | 18 | 27 | 42 |
| Can2 | 27 | 15 | 132 (s) |
| Kristin | 23 | 17 | 132 (s) |
| Miller | 12 | 15 | 99 (s) |
| Kinchen | 19 | 15 | 52 |
| David | 21 | 14 | 39 |
| Jake | 25 | 24 | 90 |
| Taylor | 20 | 23 | 46 |
| Jeri | 16 | 25 | 73 |
| Pam | 14 | 14 | 54 |
| Michael | 20 | 20 | 53 |
| Gabriel | 15 | 20 | 36 |
| Sean | 14 | 23 | 52 |
| Desiree | 14 | 20 | 33 |
| Paul | 16 | 22 | 46 |
| Cassie | 12 | 21 | 39 |
| PJ | 15 | 31 | 39 |
| Keith | 16 | 21 | 41 |
| C2 | 23 | 17 | 54 |
| Denise | 17 | 22 | 57 |
| Missy | 20 | 24 | 54 |
| Sadie | 25 | 19 | 72 |
| Chrissy | 22 | 25 | 50 |
| Nicole | 15 | 27 | 57 |
| Jen | 16 | 26 | 39 |
| Foundations – PM | |||
| Ed | 4 | ||
| Amanda | 5.5 | ||
| Sean | 5.5 | ||
| Maddy | 5 | ||
| Sheldon | 5.5 | ||
| Crystal | 4.75 | ||
| Mercy | 4 | ||
| Ana | 4 | ||
| Ben | 3 | ||
| Emmy | 3 | ||
| David | 3 | ||
| Simon | 3 | ||
| Sindy | 3.75 | ||
| Krista | 5.5 | ||