WOD 7/31
Performance – Week 4 of 8 Mid Cycle Test
A. In 15 Minutes Work to a 3 RM Hip Clean + Jerk (any jerk variation)
B. 400 M Time Trial x 2 Rest 10-15 minutes
*3 RM and Best 400 m Time recorded
Foundations
Skill:
KB Swings
A.
Every 30 secs alternating for 10:00
Even: 3 KB Swings
Odd: 3 Push-ups
B. 1 Mile Run cap 12:00
*Mile Times Recorded
C. AB Circuit
*Coach Choice
Your New Lifestyle: Relax Your Way to High Performance
*Post thoughts to comments
“Ability may get you to the top, but it takes character to keep you there.” – John Wooden
| Foundations – AM | ||
| Toanna | 7:29 | |
| Jeff | 14:24 | |
| Joseph | 6:20 | |
| Performance – AM | 400m | 3rm |
| Kara | 1:13 | 70 |
| Mike | 1:09 | 105 |
| Eileen | 2:19 | 80 |
| Charlie | 1:04 | 167 |
| Ivan | 1:07 | 167 |
| Sam | 1:16 | – |
| Sissy | 1:24 | 72 |
| Janice | 1:24 | 85 |
| Lee | 1:18 | 115 |
| JV | 1:32 | 72 |
| Mitch | 1:16 | 115 |
| Maureen | 1:07* | 60 |
| Carlos | 1:07 | 115 |
| Maryhelen | 1:21 | – |
| Gabi | 1:15 | |
| Silas | 1:24 | 115 |
| Sarah | 1:30 | 70 |
| Jose | 1:36 | 95 |
| Ed | 1:18 | 125 |
| Nelly | 1:51 | 60 |
| Dave | 1:28 | 145 |
| Miller Time | 1:10 | 115 |
| Tineke | 1:32 | 75 |
| Foundations – PM | ||
| TJ | 9:50 | |
| Ed | 9:50 | |
| Sean | 6:33 | |
| Mercy | 14:00 | |
| Madison | 11:33 | |
| Jillian | 11:57 | |
| Heather | 11:20 | |
| Emmy | 9:45 | |
| Carlos | 11:15 | |
| Daniela | 11:20 | |
| Lauren | 9:00 | |
| Dipti | 9:00 | |
| Performance – PM | ||
| Jeri | 1:21 | 80 |
| Kristin | 1:17 | 65 |
| Ryan | 1:09 | 135 |
| Jeanette | 1:37 | 50 |
| Matt | 1:14 | 125 |
| Coco | 1:44 | 75 |
| Aaron | 1:33 | 145 |
| Sadie | 1:18 | 65 |
| Can2 | 1:36 | 185 |
| Nicole | 1:22 | 100 |
| Mr. T | 1:34 | 185 |
| Desiree | 1:41 | 95 |
| PJ | 1:02 | 155 |
| Keith | 1:07 | 125 |
| Stephanie | 1:18 | 95 |