WOD 8/12
Performance – Week 6 of 8 Work Capacity
A. Snatch RDL + Hip Snatch x3x6 rest :90 by feel
B.
8 Rounds
300 M Run
3 Front Rack Walking Lunge/leg @ 95 lb, 65 lb
3 Push Press @ 95 lbs, 65 lbs
*Total time recorded
*push hard on the run, catch your breath on the lunge/PP
C.
2 Rounds
10 Hollow Rocks
10 Supermans
10 Scap Pull-up
Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket, box jumps)
A.
20:00 Minutes
20 Tic Tacs
15 KB Swings
10 Box Jumps
5 Push ups
400 M Run
*Rounds recorded
“Good is the enemy of great.” ― Jim Collins
Foundations – AM | |
Monica | 3.75 |
Jackie | 3 |
Humberto | 4.5 |
Brian | 5 |
John | 3 |
Performance – AM | |
Janice | 22:10 |
Janet | 20:56 |
Sissy | 22:23 |
MegO | 25:09 |
Ian | 14:22 |
Mitch | 20:29 |
Sam | 22:15 |
Tow Matt | 16:35 |
Jose | 24:00 |
Sarah | 20:47 |
Ed | 20:18 |
Jillian | 20:09 |
Joseph | 21:37 |
Ryan | 18:39 |
Michele | 23:13 |
Ray | 19:04 |
Performance – Noon | |
Mer | 22:25 |
Wood | 19:37 |
Tineke | 20:00 |
Jo | 22:37 |
Foundations – PM | |
Ed | 4 |
Meridith | 4 |
Mercy | 3.75 |
Jillian | 3 |
Sean | 4.5 |
Emmy | 4.15 |
Daniela | 4 |
Vance | 3.15 |
Mark | 2.75 |
Jessica | 4 |
Dipti | 5 |
Lauren | 4.75 |
Performance – PM | |
Chrissy | 24:54 |
David | 21:03 |
Coco | 27:40 |
Gil | 20:07 |
Miller Time | 23:30 |
Sean | 21:49 |
Spencer | 25:36 |
Gabriel | 26:16 |
Ryan | 21:20 |
Kristin | 21:48 |
Evil | 26:03 |
Amanda | 21:23 |
Larry | 19:46 |
Keith | 23:20 |
ABC | 25:00 |
Ruhlin | 18:35 |
Andy | 25:00 |
PJ | 18:05 |
KJ | 19:49 |
Paul | 19:59 |
Sanchez | 18:35 |
J-Rod | 24:44 |
Kristin | 18:59 |
Alyson | 23:28 |
Cassie | 20:11 |
Carolyn | 25:00 |
Jen | 25:00 |
Shug | 25:00 |
C2 | 24:11 |
Missy | 21:32 |
Leah | 18:28 |