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
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 | |