WOD 9/19
Performance – Week 3 of 8 Strength and Aerobic Base
A. Clean + Front Squat x1+2×3 Rest :90
*build to a challenging but not max weight
B. Deadlift x5x5 @ by feel Rest :60
*Work to a challenging weight, first set starts at final weight or “a”
C1. DB Split Squats x3/leg x5
C2. Push-up Planks Sequence x1 round x5 Rest :60
Foundations
Skill
Deadlift
A. Deadlift x2x6
B. Pull ups x2x6
Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” -John Quincy Adams
| Foundations – AM |
| Erin |
| John |
| Jannica |
| Meridith |
| Corn Dog |
| Performance – AM |
| Kristi |
| Big Spoon |
| Ed |
| Sissy |
| Lee |
| Gage |
| Ken |
| Shelby |
| Velvet |
| Steve |
| Page |
| Morga |
| Jose |
| Kevin |
| Lisa |
| Sarah |
| Ray |
| Mercy |
| Michele |
| Ladies Class |
| Stefani |
| Jenny |
| Lulu |
| Jill |
| Sydney |
| Mer |
| Performance – Noon |
| Tanner |
| Foundations – PM |
| Jessica |
| Kristine |
| Lyon Cub |
| Emily |
| Rachael |
| Julia |
| Emmy |
| Max |
| Lauren |
| Performance – PM |
| Gil |
| ABC |
| Jeri |
| Sanchez |
| Matt |
| Ed |
| Pam |
| Frank |
| Dixie |
| Carolyn |
| Keith |
| KJ |
| Joe |
| Rahul |
| Liz G |
| Nicole |
| Carrie |