WOD 9/24
Performance – Week 4 of 8 Strength and Aerobic Base
A.
1-10-1
Russian KB Swings AHAP
WTD Dips
B.
2K Row for Time
*Row Time Recorded
C.
3 Rounds
10 V-ups
10 YD DB Bear Crawl
Foundations
Skill:
Back Squats
A. Back Squats x5x5
6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 mins
“Early to bed and early to rise, makes a man healthy, wealthy, and wise” – Benjamin Franklin
Looking good, Sanchez!
| Foundations- AM | |
| John | 15:58 |
| Kelley | 17:15 |
| Dawn | 17:15 |
| Melanie | 15:43 |
| Adrian | 17:48 |
| Courtney | 14:43 |
| Daniel | 17:54 |
| John | 16:13 |
| Jim | 18:24 |
| Billy | 12:19 |
| Meridith | 12:22 |
| Gilbert | 12:24 |
| Mandy | 12:51 |
| Courtney | 13:50 |
| Jannica | 18:20 |
| Cassie | 14:25 |
| Performance – AM | |
| Gage | 7:59 |
| Humberto | 8:31 |
| Sissy | 11:22 |
| Kara | 9:45 |
| Sarah | 9:36 |
| Janet | 8:11 |
| Ken | 9:18 |
| Mitch | 8:11 |
| Steve | 9:00 |
| Lisa | 9:44 |
| Jillian | 8:56 |
| Jenny | 9:14 |
| Bradley | 6:39 |
| Matt | 7:45 |
| Brian | 8:36 |
| Red | 9:56 |
| Jose | 7:53 |
| Page | 7:45 |
| Josh | 8:57 |
| Jables | 9:11 |
| Ray | 8:40 |
| Sharon | 9:20 |
| Ladies Class | |
| Mer | 9:11 |
| Kristan | 9:53 |
| Josie | 9:57 |
| Lulu | 10:45 |
| Stefani | 11:03 |
| Bianca | 9:55 |
| Sydney | 12:45 |
| Foundations – Noon | |
| Arika | 7:51 |
| Allison | 8:39 |
| Performance – PM | |
| Gil | 8:26 |
| Jonathan | 9:27 |
| Rahul | 8:46 |
| Madison | 9:21 |
| Velvet | 9:42 |
| Scott | 7:38 |
| Leah | 9:22 |
| KJ | 9:25 |
| Missy | 9:37 |
| Cassie | 9:28 |
| Paul | 8:00 |
| Carrie | 9:30 |
| Allyson | 8:58 |
| Morgan | 9:23 |
| Sean | 8:23 |
| Coco | 10:30 |
| Andy | 9:02 |
| E-Rod | 11:05 |
| Melissa | 10:18 |
| Wood | 8:19 |