WOD 9/5
Performance – Week 1 of 8 Strength and Aerobic Base
A. Hang Clean + Clean x2+1×5 Rest :90
*build to a challenging but not max weight
B. DB Split Squats x5/legx4 @ 30X0 Rest :90
C1. RDL x5x5 @ 3111 Rest :60
C2. WTD Push-ups x5x5 @ 60X0 Rest :60
Foundations
Skill
Hip Snatch
A. Hip Power Snatch + (OHS Mobility Allows) x3x5
B. Press x5x3 @ work up
C. Back Squat x5x3 @ work up
4 Rounds
Resisted Sprints w/ Tire 50m (Tire Only)
Rest 1 min
:20 sec Speed Skaters
Rest 1 min
“Nobody’s a natural. You work hard to get good and then work hard to get better.” – Paul Coffey
| Foundations – AM | |
| Jonathan | |
| Michael | |
| Josh | |
| Humberto | |
| Daniel | |
| Tim | |
| Yvonne | |
| John | |
| Jannica | |
| Kenyon | |
| Mayela | |
| Casey | |
| Performance – AM | |
| Kristi | |
| Jenny | |
| Gage | |
| Kara | |
| Sissy | |
| Tineke | |
| Lee | |
| Big Spoon | |
| Ken | |
| Carlos | |
| Gwar | |
| Red | |
| Jessie | |
| Page | |
| Steve | |
| Tow Matt | |
| Shelby | |
| Jose | |
| Lisa | |
| Sarah | |
| Silas | |
| Bianca | |
| Marky Marc | |
| Chet | |
| Ray | |
| Michele | |
| Mercy | |
| Ladies Class | |
| Kristan | |
| Mer | |
| Foundations – Noon | |
| Gerald | |
| Avtar | |
| Miller Time | |
| Foundations – PM | |
| Jackie | |
| Sydney | |
| Daniella | |
| Vance | |
| Julia | |
| Jason | |
| Max | |
| Lauren | |
| Madison | |
| Performance – PM | |
| Kinchen | |
| Sanchez | |
| Andy | |
| Gil | |
| Michael | |
| ABC | |
| Dixie | |
| Evil | |
| Matt | |
| Pam | |
| Jeri | |
| Kristin | |
| Ryan | |
| Kristin | |
| Phillip | |
| KJ | |
| Carrie | |
| Emily | |
| Cassie | |
| Keith | |
| Nicole | |