Foundations WOD #1
Time
Start with: 250m Run (4 laps indoor)
Then:
15-12-9
Air squats
Push ups
Ring rows
Finish with: 10 Double Unders/30 Single Unders
Skill Work:
Squats, Push Ups, Ring Rows
Jumprope 101
| 100% |  | |  | 0% |
Programmed: Tue,Jan9,2018 Tue,Dec19,2017 Tue,Nov7,2017 Tue,Oct3,2017 Tue,Sep19,2017 Thu,Aug17,2017 Thu,Aug3,2017 Thu,Jul20,2017 Thu,Jun15,2017 Thu,Jun1,2017 Thu,Apr20,2017 Thu,Mar16,2017| 1st | 6:28  | Becky Tue, Jan 9, 2018 | | 2nd | 7:45 | Stephine Thu, Nov 10, 2016 | | 3rd | 6:43 | Lezlee Thu, Mar 16, 2017 | | 1st | 8:02 | Bruce Thu, Aug 3, 2017 |
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Fantastic 50
Partner WOD: Time
For time with a partner:
50 Calorie Bike
50 Pullups
50 Box over Burpees (jumping or stepups)
50 Situps
50 Calorie Row
One rower and one bike per pair. Split reps evenly.
| 0% | | | | 0% |
| 1st | 11:53 | Erica Thu, Apr 20, 2017 | | 2nd | 13:01 | Becky Thu, Apr 20, 2017 | | 3rd | 13:54 | Kandi Thu, Apr 20, 2017 | | 1st | 11:53 | Guy Thu, Apr 20, 2017 | | 2nd | 12:14 | Steve R Thu, Apr 20, 2017 | | 3rd | 13:01 | Roger ( Thu, Apr 20, 2017 |
| Chan | 14:08 | Ring Rows | | Heather E | 17:47 | Ring Rows | | Tammy O | 20:36 Rx | | | Karissa | 17:47 | Ring Rows | | Shawn M | 12:14 Rx | | | Steve R | 12:14 Rx | | | Brian B | 16:29 Rx | | | Amanda B | 16:29 Rx | | | Nikki | 17:54 | Ring Row | | Stephanie | 17:54 | Ring Row | | Colt | 13:54 Rx | | | Kandi | 13:54 Rx | | | Becky | 13:01 Rx | | | Roger ( | 13:01 Rx | | | Guy | 11:53 Rx | | | Erica | 11:53 Rx | | | Mark P | 13:08 Rx | Roger partner | | John H | 18:38 | jumping pullups | | Lezlee | 19:41 | jumping pullups | | Rachel P | 19:41 | jumping pullups |
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Ring Muscle Ups 5-5-5
Strength: Reps
5, 5, 5
| 0% | | | | 0% |
Programmed: Thu,Aug6,2020 Thu,Mar19,2020 Thu,Dec5,2019 Thu,Aug8,2019 Thu,Jan24,2019 Thu,Nov8,2018 Thu,Sep27,2018 Thu,Jun7,2018 Thu,Mar29,2018 Thu,Jan18,2018 Thu,Nov2,2017 Thu,Aug10,2017| 1st | 1-1-1-1 | Steve R Thu, Apr 20, 2017 |
| 1st | 5 | Erica Thu, Jan 24, 2019 | | 2nd | 3 | Lezlee Thu, Jan 24, 2019 | | 1st | 1-1-1-1 | Steve R Thu, Apr 20, 2017 | | 2nd | 5 | Guy Thu, Jan 24, 2019
Roger ( Thu, Jan 24, 2019 |
| Shawn M | 3-3-3 Rx | | | Steve R | 1-1-1-1 Rx | |
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