WOD 9/4
Performance – Week 1 of 8 Strength and Aerobic Base
Warm-up
10:00 Alt. EMOM
Even: 4 Goblet Squats @ 60X0
Odd: 4 Ring Rows @ 60X0
A. Push Press x3x5 Rest :90
*Weights recorded
B.
3 Rounds
10 Pull-ups
20 Wall Ball
C.
5 Rounds
:30 Band Walks (alt. Forward and Lateral)
:30 Rest
:30 Pigeon Stretch :15/leg
:30 Rest
Foundations
Skill
Kip Pull-ups
A. 5 mins of 30 sec Kip or Jumping Pull-ups / 30 sec Jump Rope
B. 5 mins of 30 sec DB/KB OH Reverse Lunges / 30 sec Jump Rope
Test
1 Mile Run
Core
TGU (Hip Bridge Only) x4/ea side x3
“Exercise in the morning before your brain figures out what you’re doing.” – Unknown
| Foundations – AM | ||
| Chad | 8:14 | |
| Erin | 12:14 | |
| Dawn | 9:44 | |
| Humberto | 10:12 | |
| Jim | row | |
| Yvonne | 8:31 | |
| Jannica | 11:04 | |
| Meridith | 8:50 | |
| Performance – AM | ||
| MegO | 85 | 6:03 |
| Gage | 135 | 3:10 |
| Mitch | 95 | 4:35 |
| Ed | 95 | 5:00 |
| Lee | 135 | 4:32 |
| Rulin | 105 | 4:09 |
| Ivan | 155 | 3:21 |
| Sissy | 75 | 5:41 |
| Carlos | 85 | 4:24 |
| Shelby | 80 | 5:45 |
| Jillian | 80 | 4:29 |
| Page | 115 | 3:44 |
| Tow Matt | 135 | 5:02 |
| Dayna | 95 | 4:33 |
| Kevin | 75 | 5:26 |
| Jose | 85 | 4:40 |
| Sarah | 65 | 4:10 |
| Ryan | 135 | 4:35 |
| Ray | 125 | 3:09 |
| Juan Carlos | 115 | 3:01 |
| Andre | 95 | 4:36 |
| Performance – Noon | ||
| Dixie | 85 | |
| Dallas | 155 | 7:50 |
| Eric | 155 | 4:20 |
| Chet | 165 | 6:44 |
| Avtar | 85 | 4:52 |
| Gerald | 155 | 4:51 |
| Jared | 155 | 4:46 |
| Tineke | 70 | 5:14 |
| Taylor | 105 | 5:48 |
| Mercy | 65 | 4:13 |
| Foundations – PM | ||
| Sydney | 10:03 | |
| Scott | 8:43 | |
| Madison | 9:06 | |
| Kristy | 8:13 | |
| Jason | 8:08 | |
| Max | 4:50 | |
| Lauren | 4:40 | |
| Julie | 4:40 | |
| Page | 5:17 | |
| Kelcey | 4:49 | |
| Performance – PM | ||
| Jeri | 85 | 5:13 |
| Lane | 145 | 4:21 |
| Laurel | 35 | 5:56 |
| Sanchez | 145 | 5:14 |
| Ian | 155 | 3:02 |
| Gil | 145 | 3:50 |
| Matt | 125 | 4:29 |
| Pam | 70 | 4:45 |
| Jeanette | 55 | 4:47 |
| KT | 70 | 5:17 |
| Ed | 85 | 5:40 |
| Sean | 95 | 5:51 |
| Larry | 115 | 4:11 |
| Rahul | 125 | 7:00 |
| Keith | 155 | 5:56 |
| Frank | 95 | 6:25 |
| Brooke | 85 | 7:00 |
| Chad | 135 | 5:45 |
| Velvet | 75 | 5:46 |
| Carolyn | 70 | 7:58 |
| Kristin | 80 | 5:30 |
| Bianca | 80 | 5:37 |
| Allyson | 85 | 6:03 |
| Nicole | 95 | 5:46 |
| Keith | 125 | 5:04 |
| Carrie | 70 | 9:01 |