WOD 9/11
Performance – Week 2 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 30X0
Odd: 4 Ring Rows @ 30X0
A. Push Press x5x5 Rest 2:00
*Weights recorded
B.
30 Burpee Pull-ups for Time
*time recorded
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest
Foundations
Skill
Jerk
A. In 10 min Work up to a Technical 2RM
B. Press x3x4
C.
3 Rounds
400m Run
8 Push-Ups
100m Side Shuffles (50m/50m)
8/ea leg OH Plate Lunges
| Foundations – AM | ||
| Chad | 9:30 | |
| Courtney | 9:08 | |
| Jonathan | 7:35 | |
| John | 9:45 | |
| Dawn | 10:19 | |
| Jannica | 7:56 | |
| Meridith | 6:28 | |
| Courtney | 8:02 | |
| Chaz | 6:07 | |
| Billy | 6:16 | |
| Performance – AM | ||
| Gage | 155 | 2:48 |
| Ivan | 165 | 4:11 |
| Sissy | 65 | 4:07 |
| Ian | 165 | 2:40 |
| Lee | 135 | 4:00 |
| Shelby | 95 | 4:07 |
| Humberto | 65 | 4:20 |
| Silas | 125 | 4:14 |
| Jose | 95 | 3:53 |
| Jillian | 85 | 3:43 |
| Sarah | 67 | 4:09 |
| Performance – Noon | ||
| Dixie | 65 | 15 total-mod |
| Chet | 190 | 4:46 |
| Jared | 95 | 150 mod |
| Tineke | 65 | 3:28 |
| Avtar | 75 | 3:13 |
| Foundations – PM | ||
| Scott | 6:59 | |
| Performance – PM | ||
| Kevin | 125 | 2:29 |
| Gil | 140 | 1:59 |
| E-Rod | 115 | 2:44 |
| Matt | 115 | 3:02 |
| Jeri | 80 | 3:24 |
| Meridith | 85 | 3:34 |
| Coco | 80 | 3:44 |
| Jeanette | 60 | 4:09 |
| Bryan G | 105 | 4:09 |
| Miller Time | 135 | 4:10 |
| Keith | 135 | 4:12 |
| Larry | 125 | 2:19 |
| Nicole | 80 | 4:00 |
| Carrie | 95 | 4:30 |
| Carolyn | 65 | 4:56 |
| KJ | 80 | 4:10 |
| Allyson | 95 | 3:30 |
| Morgan | 80 | 4:35 |
| Rahul | 115 | 4:41 |
| JV | 75 | 4:29 |