WOD 9/3
Performance – Week 1 of 8 Strength and Aerobic Base
A.
21:00 Alt. EMOM
1. 3-5 Push-up @ 60X0
2. 3-5 Russian KB Swings
3. 3/leg Walking Goblet Lunges (Slow and controlled
B.
8 Minute AMRAP
500 M Row
20 Step-ups / Leg
*Rounds Recorded
C.
5 Rounds
:30 Deadbugs
:30 Rest
:30 Shin on Wall Stretch
:30 Rest
Foundations
Skill
Deadlift, Box Jumps
A1. Deadlift x5x4 @ work up Rest :30
A2. Box Jumps x8x4 Rest :90
B1. Push-ups x6-8×4 Rest :30
B2. MB Chest Pass w/ Partner x10x4 Rest :90
Partner Relay
10 Min AMRAP
50m Sprint
3 Burpees w/0 Push-up
50m Sprint
*1 Person works at a time
Test
:90 sec Front Plank
“Every time you eat or drink you are either feeding disease or fighting it.” – Heather Morgan
Foundations – AM | |
Team Awesome | 6 |
Awesome 3 | 6 |
Knock out | 2 |
Damf | 5 |
B&H | 5.5 |
JT Experience | 6.5 |
MJ | 5 |
B&M | 4.5 |
Performance – AM | |
Kristi | 1+row+20 |
Shelby | 2 |
Ken | 1+row+11 |
Janet | 1+row+30 |
Sarah | 2+30m |
Ivan | 2+100m |
Mitch | 2 |
JV | 2+row+8 |
Silas | 1+row+10 |
Lisa | 1+row+5 |
Page | 2+200m |
Josh | 2+220m |
Juan Carlos | 2 |
Gwar | 1+row+11 |
Dayna | 2 |
Steve | 1+row+32 |
Andre | 2 |
Roland | 1+row+24 |
Jose | 2+20m |
Jeff | 2+100m |
Ray | 2+1m |
Mercy | 1+row+10m |
Mark | 2 |
Dallas | 1+row+27 |
Michele | 1+row+20 |
Ladies Class | |
Josie | 1+row+24 |
Jill | 2 |
Mer | 2+65m row |
Foundations – Noon | |
Jared | 8 |
Performance – PM | |
Gil | 1+row+30 |
Gabriel | 1+row+18 |
Kevin | 2+150m |
Jonathan | 1+row |
Aaron | 1+row+12 |
Ed | 1+row+20 |
Sean | 1+row+15 |
ABC | 1+row+15 |
Ryan | 2 |
KT | 1+row+6 |
Pam | 1+row+12 |
Evil | 1+row+15 |
Heather | 1+row+16 |
Andy | 1+row+6 |
Larry | 2+170m |
Phillip | 2+50m |
Sanchez | 2+100m |
Kristin | 1+125m |
Jillian | 2 |
KJ | 1+295m |
Missy | 1+23 |
Ian | 2+400m |
Paul | 2+400m |
Allyson | 1+345m |
Leah | 2+400m |
Cassie | 1+145 |
Bianca | 1+345 |
Rahul | 1+365 |