WOD 10/9
Performance – Week 6 of 8 Conditioning
A.
10:00 EMOM
3 Clean to Thruster
10-1 CTB Pull-ups
B.
10 Round
250 M Row
Rest 1:00
*Avg. Split recorded, Goal below 1:00
C.
20 Strict Toes to Bar
Foundations
Skill:
Jump Progression
A. Deadlift x3x4
3 Rounds
10 MB Sit up
10 UB Deadlift
20 Single Jump Rope
B. Core
TGU x4/4×3 (Hip Bridge Only)
“Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come.” – Dwayne ‘The Rock’ Johnson
Congratulations to Leigh LeGare! She finished 2nd in this weekend’s Barbells 4 Boobs!
| Foundations – AM | |
| Logan | 3:45 |
| Adrian | 5:01 |
| Josh | 4:15 |
| Emily | 4:40 |
| Melanie | 3:51 |
| Gilbert | 3:52 |
| Lyon Cub | 3:43 |
| Jannica | 4:29 |
| Corn Dog | 4:22 |
| Mayela | 4:02 |
| Performance – AM | |
| Jillian | 0:59 |
| MegO | 1:05 (8) |
| Tineke | 1:00 |
| Red | 1:05 |
| Brian | 0:56 |
| Ruhlin | 0:57 |
| Kristi | 1:03 |
| Mitch | 0:48 |
| Lee | 0:55 |
| Sissy | 1:15 |
| Dayna | 0:57 |
| Sarah | 1:03 |
| Jose | 0:55 |
| Tow Matt | 0:54 |
| Performance – Noon | |
| Josie | 1:11 |
| Avtar | 0:60 |
| Foundations – PM | |
| Rachael | 4:51 |
| Keith | – |
| Daniela | 6:25 |
| April | 6:26 |
| Jenna | 6:27 |
| Paige | 4:16 |
| Max | 4:25 |
| Jess | 4:45 |
| Performance – PM | |
| Ganesh | 0:54 |
| Taylor | 1:05 |
| Gabriel | 1:04 |
| Ian | 0:47 |
| Keith | 0:57 |
| Coco | 1:09 |
| ERod | 1:11 |
| Madison | 1:06 |
| Nicole | 1:05 |
| Morgan | 1:03 |
| Rahul | 0:59 |