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

Blaz

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