WOD 9/17
Performance – Week 3 of 8 Strength and Aerobic Base
A.
3 Rounds for Quality
2-4-6
Walking DB Lunge
Push Press
B.
5 Rounds
400 M Run
10 Burpees
*20:00 Cap
*Time Recorded
C.
3 Rounds
10 V-ups
3 Spiderman Steps/Side
Foundation (Test)
Skill
Row
Test
3 Round
500m Row@90%
25 Wall Ball
Rest 4 mins (Jump Rope Skills for 1 min)
5/ea side Turkish Get ups
“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee
Congratulations to Denise and George for participating in Run With The Heroes 5K! A special congratulations to Jeanette for finishing in 1st place in her division! Way to go, guys!
| Foundations – AM | |
| John | |
| Daniel | |
| Michael | |
| Jonathan | |
| Kelcey | |
| Kelley | |
| Performance – AM | |
| Jenny | 13:15 |
| Ivan | 13:11 |
| Carlos | 14:32 |
| Ed | 14:16 |
| Tineke | 14:32 |
| Sissy | 16:21 |
| Scott | 14:57 |
| Gage | 17:23 |
| Sarah | 15:52 |
| Humberto | 13:36 |
| Ken | 14:33 |
| Josh | 12:01 |
| Steve | 17:42 |
| Gwar | 16:44 |
| Dayna | 14:09 |
| Tow Matt | 17:00 |
| Jeff | 13:45 |
| Page | 11:12 |
| Lisa | 18:10 |
| Shelby | 13:41 |
| Jose | 15:35 |
| Roland | 15:29 |
| Ray | 13:21 |
| Ladies Class | |
| Mer | 18:39 |
| Jill | 17:37 |
| Sydney | 15:59 |
| Foundations – Noon | |
| Courtney | |
| Performance – PM | |
| Gil | 11:51 |
| Andrew | 18:23 |
| Coco | 18:50 |
| Ganesh | 14:34 |
| Heather | 15:40 |
| Jillian | 15:04 |
| J-Rod | 14:13 |
| Paul | 14:14 |
| Velvet | 14:32 |
| Carolyn | 19:08 |
| KJ | 13:56 |
| Sanchez | 12:05 |
| Nicole | 14:23 |
| Carrie | 19:45 |
| Keith | 14:21 |
| Madison | 15:55 |
| JV | 14:40 |