WOD 9/16

Performance – Week 3 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats
5 Goblet Squats
10 Air Squats
10 YD DB Bear Crawl
*:03 Pause at the bottom of each squat rep

A1. Clean x2x5 at a challenging but technically sound weight  Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90

B.
5 Rounds
3 DL @ 70-80%
100 YD Farmers Walks
20 Double Unders

*DB Weight Recorded

Foundations
Skill
Hip Snatch

 A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“There is only one thing worse than fighting with allies and that is fighting without them.” — Winston Churchill

rower

Foundations – AM
Jim
Mayela
Emily
Courtney
John
Dawn
Chaz
Billy
Jannica
Performance – AM
Kara 25
Ian 45
Dallas 35
Shelby 25
Lee 35
Jillian 20
Janet 25
Humberto 20
Ryan 35
Ivan 35
Sissy 20
Ruhlin 30
Silas 25
Lane 35
Kristi 20
Sarah 20
Dayna 20
Andre 25
Jose 40
Ray 20
Performance – Noon
Gerald
Dixie 30
Avtar 25
Mer 25
Spencer 35
Ganesh 35
Foundations – PM
Kenyon
Emmy
Meridith
Aaron
April
Paige
Max
Daniela
Lauren
Emily
Performance – PM
Madison 15
Jeri 20
Ryan 30
Sydney 15
Gil 35
Pam 20
Sacha 25
Chet 40
Jerry 25
Andy 30
Melissa 20
Sean 35