WOD 7/29
Performance – Week 4 of 8 Mid Cycle Test
A1. Hip Snatch x3x5 Rest 1:00
*All sets at a challenging weight
A2. Scap Pull-ups x3x5 Rest 2:00
B.
Row 2K for Time
*Row time recorded
Foundations (Test)
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
Workout
A1. Box Jumps w/ Step Down x10x4
A2. Strict Pull-ups x10-12×4
A3. DB Thrusters x10x4
A4. RDL x10x4
B. Test
DB Step-ups build to a 8 RM /ea leg
*Weights recorded
The One Thing These Crazy Successful People Do Every Morning
*Post thoughts to comments
“Early to bed and early to rise makes a man healthy, wealthy and wise.” – Benjamin Franklin
Kara, Denise, and George rocked the TriPearl 2013 this weekend!! Congrats, guys!
| Foundations – AM | |
| Humberto | 25 |
| Monica | 20 |
| Jeff | |
| Joseph | |
| Performance – AM | |
| Ivan | 7:41 |
| Maureen | 8:36 |
| Tineke | 9:45 |
| Jillian | 8:58 |
| Sam | 8:48 |
| Bradley | 6:45 |
| Eileen | 8:30 |
| Sissy | 11:00 |
| Ken | 8:35 |
| Mitch | 8:12 |
| Ian | 6:53 |
| Tow Matt | 7:48 |
| Jose | 8:00 |
| Ballet | 7:45 |
| Sarah | 9:30 |
| Michael | 7:40 |
| Silas | 8:54 |
| Ed | 8:06 |
| Red | 9:21 |
| Ray | 8:25 |
| Ruth | 9:45 |
| Michele | 9:56 |
| Nelly | 10:48 |
| Chad | 9:36 |
| Performance – Noon | |
| Ginny | 8:54 |
| Andrew | 8:38 |
| Wood | 7:58 |
| Sadie | 9:19 |
| Foundations – PM | |
| Sean | |
| Ed | |
| Madison | |
| Amanda | |
| David | |
| Emmy | |
| Simon | |
| Jessica | |
| Daniela | |
| Ana | |
| Performance – PM | |
| Kinchen | 9:44 |
| Kevin | 7:50 |
| Gil | 8:32 |
| Allyson | 9:07 |
| Jake | 7:53 |
| Ryan | 8:24 |
| Kristin | 9:32 |
| Shug | 8:35 |
| Boone | 7:27 |
| Pam | 10:38 |
| Blaz | 7:09 |
| Paul | 7:53 |
| Adrian | 8:14 |
| C2 | 8:55 |
| Cassie | 10:00 |
| Chris | 7:50 |
| Keith | 7:52 |
| Sanchez | 8:17 |
| PJ | 8:22 |
| ABC | 8:16 |
| Evil | 9:09 |