WOD 9/9
Performance – Week 2 of 8 Strength and Aerobic Base
Warm-up:
For Quality
3 Rounds
5 Wall Squats @ 32X0
5 Goblet Squats @ 30X0
10 Air Squats @ 30X0:90 FLR
A. Build to a Heavy Double in the Clean in 10:00
B. RDL x3x4 @ 100%+ of today, 3111
C.
3 Rounds
8 Power Clean to Press @ 95 lb, 65 lb
50 M Farmers Wallk @ 55 lb, 35 lb
Foundations
Skill
Hip Clean
A. Work up to a Technical 2RM Hip Clean in 10min
B. Back Squat x3x4
C.
For Time
Partner 80 Burpees
“A genuine leader is not a searcher for consensus but a molder of consensus.” – Martin Luther King, Jr.
| Foundations – AM | ||
| Under Dogs | 4:35 | |
| Case of the Mondays | 5:24 | |
| Dead Dogs | 7:18 | |
| Team Evie | 4:15 | |
| Performance – AM | ||
| Gage | ||
| Ivan | ||
| Humberto | ||
| Shelby | ||
| Kara | ||
| Ed | ||
| Page | ||
| Dayna | ||
| Gwar | ||
| Jeff | ||
| Jose | ||
| Roland | ||
| Tow Matt | ||
| Josh | ||
| Sam | ||
| Dallas | ||
| Juan Carlos | ||
| Ray | ||
| Michele | ||
| Kline | ||
| Performance – Noon | ||
| Avtar | 95 | 7:33 |
| Jared | 145 | 5:01 |
| Mercy | 70 | 8:08 |
| Gerald | 235 | 7:15 |
| Tineke | 80 | 6:10 |
| Matt | 175 | 5:51 |
| Foundations – PM | ||
| Knee Brewzers | 5:10 | |
| Team Rowdy | 5:17 | |
| Team B.A. | 4:17 | |
| Team Males | 3:50 | |
| Newbies | 7:37 | |
| Team DL | 5:18 | |
| Performance – PM | ||
| Gil | 155 | 4:43 |
| Andrew | 105 | 5:35 |
| Jeanette | 45 | 5:50 |
| MegO | 85 | 5:37 |
| Nicole | 68 | 5:47 |
| Kevin | 175 | 5:25 |
| Larry | 145 | 5:11 |
| Ed | 65 | 6:14 |
| Chet | 185 | 4:38 |
| Chris | 140 | 6:07 |
| Kristen | 50 | 5:57 |
| Ryan | 145 | 5:25 |
| Sean | 95 | 6:02 |
| Nicole | 95 | 4:28 |
| Missy | 95 | 5:45 |
| Velvet | 85 | 4:15 |
| Denise | 65 | 5:45 |
| Keith | 125 | 4:51 |
| Paul | 125 | 5:16 |
| Cassie | 85 | 6:20 |
| George | 95 | 7:00 |
| KJ | 95 | 4:50 |
| Jillian | 95 | 4:29 |
| Sanchez | 185 | 4:40 |
| Rahul | 138 | 6:10 |