WOD 9/25
Performance – Week 4 of 8 Strength and Aerobic Base
A.
20 Minutes Alt. EMOM
Even: 5 Thrusters
Odd: 1-5-1 CTB Pull-ups Ladder
*Thruster weight recorded
B.
2 Rounds
800 M Run
20 Rings Rows
Rest 2:00
*Best 800 M Split Recorded
Foundations Test
Skill:
Handstand
A1. DB Push Press x10x4 (Hold 10 secs OH POS last rep)
A2. DB Lawnmower Pulls x8x4
A3. DB Tic Tac x20x4
Test
Mile Run
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~John F. Kennedy
Foundations – AM | ||
Kelley | 10:26 | |
Chad | 7:42 | |
Adrian | 9:29 | |
Courtney | 8:11 | |
Melanie | 9:26 | |
Dawn | 9:42 | |
Emily | 7:59 | |
Kenyon | 13:44 | |
Gilbert | 6:33 | |
Casey | 10:50 | |
Corn Dog | 11:37 | |
Meridith | 8:33 | |
Performance – AM | ||
MegO | 40 | 4:29 row |
Kristi | 65 | 3:56 |
Shelby | 75 | 3:22 |
Mitch | 75 | 3:38 |
Red | 45 | 4:52 |
Janet | 55 | 3:26 |
Carlos | 75 | 3:20 |
Ivan | 135 | 3:24 |
Humberto | 45 | 3:38 |
Jillian | 55 | 3:52 |
Tow Matt | 95 | 2:58 row |
Dayna | 65 | 3:39 |
Jose | 95 | 3:54 |
Sarah | 45 | 3:52 |
Silas | 75 | 3:36 |
Mercy | 55 | 5:26 |
Performance – Noon | ||
Mer | 65 | 3:46 |
Avtar | 50 | 3:27 |
Dallas | 95 | 3:16 |
Ganesh | 95 | 3:10 |
Jared | 95 | 3:08 |
Andrew | 75 | 3:57 |
Tanner | 75 | 3:51 |
Foundations – PM | ||
Jessica | ||
Kelcey | ||
Kristine | ||
Julia | ||
Aaron | ||
April | ||
JRod | ||
Daniella | ||
Lauren | ||
Performance – PM | ||
Taylor | 65 | |
Ian | 135 | 2:28 |
Gil | 85 | 3:11 |
Velvet | 55 | 3:38 |
Morgan | 55 | 4:07 |
Ed | 85/65 | 4:06 |
Jeanette | 35 | 3:34 |
Keith | 95 | 3:26 |
Andy | 75 | 4:43 |
Andrew | 3:11 | |
Emmy | 35 | 4:35 |
Melissa | 35 | 3:35 |
Seltman | 65 | 3:33 |
Chandler 1 | 40 | 4:14 |
Chandler 2 | 95 | 3:19 |
Carolyn | 25 | 4:22 |
Rebekah | 55 | |
Madison | 65 | 4:00 |
Heather | 35 | 3:45 |