WOD 7/9

Performance – Week 1 of 8 Strength Eccentric Conditioning
A.
Skill Work
EMOM Alternating for 30:00
0:00 – Double Unders Practice
1:00 – Russian KB Swing
2:00 – :20-:30 Hollow Hold
………..
*Continue in this sequence through the, entire 30:00
B.
Row
4 Rounds
2:00 @ highest consistent effort possible
2:00 Rest
*consistency over intensity today, walk around during rest time
*Avg Interval time recorded
time allowing:
C.
Scap Pull-ups x10x3

Foundations (Test)
Skill
Kip Swing/Jumping Pull-up Progression

Conditioning
A.
1 Mile Time Trial  (Test)
*15 Minute Cap
*Time Recorded
B.
5 Rounds for time
6 Kip/Jumping Pull ups
6 DB Push Press
6 DB Lunges
6 V- ups
Total Time Recorded

“Only those who dare, truly live.” -Ruth P. Freedman

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Foundations – AM
Monica 12:32 8:59
Lia 6:36 6:59
Humberto 10:45 9:35
Lisa 10:10 pr 6:22
Steve 7:49 pr 6:10
Whitney 9:35 pr 6:10
Michelle 2:06 row 5:21
Laila 9:22 6:26
Performance – AM
JV 433
Sissy 404
Pam 459
Carlos 451
Joe Dan 557
9 AM 461
Gage 530
Tineke 462
Big Spoon 535
Bradley 606
Snookie 371
Lee 501
Ballet 537
Anna 483
Ivan 532
Red 451
Ed 514
Jose 529
Tow Matt 527
Ryan 511
Roland 523
Jeff 513
Silas 478
Jesse 452
Ladies Class
Michele 425
Jenny 450
Josie 475
Hang 422
KT 440
Mer 475
Ruffino 435
Foundations – Noon
Marissa R/R 12:25 9:12
Performance – PM
Can2 515
Patrick 525
Kevin 514
Jerry 455
Charlie 462
Kristin 427
Ryan 460
Jacob 511
Jeri 499
Nicole H 410
Darell 480
Keith 500
Jillian 460
Christopher 520
KJ 420
Mr. T 530
Nicole S 460
Kat 450
J-Rod 493
Carolyn 359
Dexter 35 cals air dyn
JC
Kristi 475
Morgan 470
Dixie 450
Sean 515