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 | 8:02  | Bruce Thu, Aug 3, 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 |
| Britini | 7:41 Rx | | | Bruce | 8:02 Rx | | | Kevin Wen | 8:08 Rx | | | Jennifer W | 8:04 Rx | |
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Hold it Right There
Partner WOD: Time-Rx+
For Time/With a partner
21-15-9-15-21
(Rx- Hand Release Pushups/Rx+HSP) While partner holds a high plank
21-15-9-15-21
(Rx:Pullups/Rx+: Chest 2 Bar) while partner locks out at top of bar muscleup
21-15-9-15-21
(Rx: V-ups/Rx+:GHD Situps) while partner holds deadhang on rig
Note: Partner may only work while other partner is in the hold. Split reps as evenly as possible. Athlete does not have to do a muscleup to get to the lockout position. They may jump into position for the hold.
| 0% | | | | 0% |
| 1st | 23:09 + | Davida Thu, Aug 3, 2017 | | 2nd | 13:22 | Becky Thu, Aug 3, 2017 | | 3rd | 14:14 | Kandi Thu, Aug 3, 2017 | | 1st | 20:51 + | Marc Thu, Aug 3, 2017 | | 2nd | 13:22 | Roger ( Thu, Aug 3, 2017 |
| 1st | 23:09 + | Davida Thu, Aug 3, 2017 | | 2nd | 12:58 | Erica Thu, Mar 15, 2018 | | 3rd | 13:22 | Becky Thu, Aug 3, 2017 | | 1st | 20:51 + | Marc Thu, Aug 3, 2017 | | 2nd | 13:22 | Roger ( Thu, Aug 3, 2017 | | 3rd | 12:49 | Ian Thu, Mar 15, 2018 |
| Erica | 14:59 Rx | | | Chan | 14:36 | box pu | | Lee | 14:59 | banded pu | | Adam P | 14:36 Rx | | | Kevin H | 20:51 Rx+ | | | Marc | 20:51 Rx+ | | | Jeff L | 17:36 | jumping pull ups | | Hillary | 17:36 | purple band pullup | | Kandi | 14:14 Rx | | | Nikki | 14:14 | ring rows | | Davida | 23:09 Rx+ | | | Cruz | 23:09 Rx | | | Edana | 16:33 | KPU - RR - SU | | Lezlee | 12:40 | RR | | Becky | 13:22 Rx | | | Roger ( | 13:22 Rx | |
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Max Minute Handstand Pushups
Reps
As many reps of Handstand Pushups in one minute as possible.
| 0% | | | | 0% |
Programmed: Thu,Oct17,2019 Thu,May23,2019 Thu,Jan17,2019 Thu,Sep20,2018 Thu,Apr26,2018 Thu,Dec7,2017 Thu,Aug3,2017 Thu,Apr13,2017 Thu,Sep22,2016 Thu,Oct15,2015| 1st | 21 | Davida Thu, Aug 3, 2017 | | 2nd | 14 | Erica Thu, Aug 3, 2017 | | 3rd | 4 | Kandi Thu, Aug 3, 2017 | | 1st | 21 | Marc Thu, Aug 3, 2017 |
| 1st | 26 | Erica Thu, Sep 20, 2018 | | 2nd | 21 | Davida Thu, Aug 3, 2017 | | 3rd | 13 | Stephine Thu, Oct 17, 2019 | | 1st | 23 | Steve R Thu, Apr 13, 2017 | | 2nd | 21 | Marc Thu, Aug 3, 2017 | | 3rd | 15 | Guy Thu, Apr 26, 2018 |
| Erica | 14 Rx | | | Adam P | 11 Rx | | | Kevin H | 26 Rx | | | Marc | 21 Rx | | | Hillary | 4 | Not Rx | | Kandi | 4 | 45 plate and ab mat | | Nikki | 12 | 45 plate | | Davida | 21 Rx | | | Cruz | 18 Rx | |
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