WOD 8/16
All Levels
A.
For Quality
9 Rounds
5 Walking Lunges/leg (OVHD or Goblet Positions)
5 Push Press/Arm
5 Goblet Squats
5 Russian KBS
*Pick a weight that allows great movement quality and consistency
B.
4:00 AMRAP
10 No Push-up Burpees
10 Step-ups/leg @ 16-20″
Rest 1:00
4:00 AMRAP
10 Box Jump w/ Step Down
10 Kip or Jumping Pull-ups
Rest 1:00
4:00 Max Calorie Rox
“The harder you work, the harder it is to surrender.” – Vince Lombardi
| All Levels – AM | |||
| Mitch | 60 | 60 | 52 |
| Kara | 60 | 80 | 43 |
| Melissa | 80 | 80 | – |
| Sam | 85 | 51 | 45 |
| Sissy | 60 | 58 | 30 |
| Suzi | 44 | 39 | 55 |
| Humberto | 50 | 50 | – |
| Maryhelen | 70 | 50 | 46 |
| Lee | 55 | 55 | 45 |
| Ivan | 67 | 60 | 54 |
| Page | 76 | 65 | 54 |
| Velvet | 60 | 46 | 35 |
| Roland | 52 | 28 | 48 |
| Joseph | 60 | 50 | 54 |
| Jillian | 51 | 62 | 48 |
| Andre | 50 | 50 | 61 |
| Jose | 70 | 40 | 60 |
| Nicole | 56 | 65 | 43 |
| Tow Matt | 57 | 58 | 58 |
| Mercy | 50 | 55 | 26 |
| Chet | 35 | 41 | 44 |
| Pam | 44 | 41 | 36 |
| Nelly | 38 | 60 | 29 |
| Mer | 72 | 48 | 46 |
| KJ | 76 | 66 | 46 |
| Missy | 62 | 86 | 45 |
| Emily | 75 | 75 | 55 |
| Allyson | 60 | 56 | 52 |
| Keihler | 30 | – | 70 |
| All Levels – Noon | |||
| Sean | 50 | 50 | 67 |
| Tineke | 60 | 87 | 42 |
| Gil | 40 | 62 | 43 |
| Jackie | 50 | 45 | 38 |
| Ian | 70 | 80 | 84 |