WOD 9/23
Performance – Week 4 of 8 Strength and Aerobic Base
A1. :03 Pause Front Squat x3x5 @ Rest :30
A2. Ground to Stand Rope Climbs x5x5 Rest :90
*Work to a Max weight on the Front Squat
B.
7 Rounds
5 Bar Complex (Power Clean+Front Squat+Push Press)
100 M Farmer Walk
*DB and Complex Weights recorded
Foundations
Skill:
Clean
A. Clean x2x5
B1. Press x2x5 (Test)
B2. RDL x5x5
5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings
“The formula for success is simple: Practice and concentration, then more practice and more concentration.” – Babe Didrikson Zaharias
| Foundations – AM | |
| Brian | |
| Bryan | |
| John | |
| Kelly | |
| Melanie | |
| Adrian | |
| Victor | |
| Gilbert | |
| Mandy | |
| Billy | |
| Casey | |
| Kenyon | |
| Kirbi | |
| Jannica | |
| Performance – AM | |
| Mitch | 85/30 |
| Ivan | 135/45 |
| Ian | 135/45 |
| Shelby | 85/25 |
| Kristi | 75/25 |
| Janet | 65/20 |
| Carlos | 70/25 |
| Humberto | 55/25 |
| Ruhlin | 95/30 |
| Roland | 75/25 |
| Silas | 75/35 |
| Schittone | 115/25 |
| Jose | 95/25 |
| Jessie | 55/20 |
| Page | 95/40 |
| Sharon | 45/25 |
| Velvet | 55/30 |
| Sarah | 45/20 |
| Sydney | 45/15 |
| MegO | 45/25 |
| Michele | 55/20 |
| Juan Carlos | 95/30 |
| Ray | 115/25 |
| Performance – Noon | |
| E-Rod | 95/40 |
| Bianca | |
| Gerald | |
| Jared | 35 lb/24 kilo |
| Lulu | 75/20 |
| Mercy | 65/35 |
| Madison | 65/20 |
| Mer | 65/25 |
| Dallas | 115/24 kilo |
| Dixie | 75/40 |
| Foundations – PM | |
| David | |
| Jessica | |
| Jason | |
| Max | |
| Courtney | |
| Daniela | |
| Lauren | |
| Julia | |
| Performance – PM | |
| Tanner | 95/16 kg |
| Gil | 95/24 kg |
| Josh | 65/24 kg |
| Chris | 65/35 |
| KJ | 65/25 |
| Carolyn | 45/25 |
| Kristin | 35/15 |
| Cassie | 35/15 |
| Carolyn | – |
| Paul | 95/35 |
| Nicole | 65/20 |
| Leah | 37/25 |
| Allyson | 76/16 kg |
| Ed | 75/30 |
| Sean | 75/25 |
| Joe | 75/18 kg |
| Miller Time | 95/30 |
| Keith | 95/20 kg |
| Ryan | 75/35 |
| Matt | 75/20 kg |
| Kristin | 45/20 |
| Morgan | 55/20 |
| Pam | 50/15 |
| Melissa | 35/20 |
| Coco | 45/18 |
| David | 45/25 |