WOD 8/18
Level Two
Skill
Muscle-up Progression
WOD
4 Rounds
Muscle ups (M:5, W:3)
10 Deadlifts (See Chart)
15 Abmat sit-ups
Run 50M – 100M – 150M – 200M
Level One (Day 9)
Skills
Snatches
WOD
A. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3
B2. RPU/Dips x3-5×3
C1. Step-ups x5x3
C2. Kip Pull-ups x4-6×3
“Life is what we make it, always has been, always will be -Grandma Moses
Announcments:
– Get your Prom outfits ready….This Friday is CFA’s first ever Prom Pub Run! We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.
| AM Results | |
| Courtney | 10:36 (85, 3/3) |
| Colleen | 10:00 (75, 3/3) |
| Mike | 13:31 (185, 5/5) |
| Mikey | 13:31 (185, 3/3) |
| Big Shug | 12:23 (95, 3/3) |
| Nick | 13:08 (205) |
| Carissa | 11:36 (135, 3/3) |
| 9am | 12:48 (205, 3/3) |
| Jerry | 14:34 (205, 5/5) |
| Walker | 15:11 (115, 9/9) |
| Letty | 16;19 (115, 9/9) |
| Jables | 16:37 (115, 9/9) |
| Ivan | 23:49 (225, 15/15) |
| PM Results | |
| Dayna | 8:06 (115, 3/3) |
| Betsy | 8:43 (135, 3/3) |
| Sanchez | 12:38 (135, 3/3) |
| Clapper | 12:54 (205, 3/3) |
| Cat | 11:03 (165, 3/3) |
| Coy | 12:24 (95, 3/3) |
| Andrew | 14:53 (145,J,KR) |
| Jessica | 10:17 (67,J) |
| Jesse | 15:12 (165, J) |
| Lana | 10:18 (65, J) |
| Sleeves | 12:38 RX |
| Zayra | 10:55 (75,3/3) |
| Christy | 8:56 (95, 3/3) |
| Schittone | 15:22 (185, 5/5) |
| Ryan | 13:58 (185, 5/5) |
| Amy | 12:33 (95,J,KR) |
| Tristy | 9:21 MOD |
| Jon | 11:34 (245, 5/5) |
| Leigh | 7:50 MOD |
| Kaz | 11:57 (115, 5/5) |
| Veronica | I |
| Level One | |
| Teeny | S |
| Tony | S |
| Pete | S |
| Maggie | S |
| Jonathan | S |
| CC | S |
| Dan | S |
| Chrissy | S |
| Bryan | S |
| Josie | S |