Foundations WOD #4
Time
3 Rounds for Time
200m Run (3 laps indoor)
10 Lunge Steps
10 Jumping Pull-ups
Skill Work:
Kipping, Jumping, & Banded Pullups
| 0% |  | |  | 0% |
Programmed: Sat,Feb3,2018 Tue,Nov14,2017 Tue,Oct10,2017 Tue,Sep26,2017 Thu,Aug24,2017 Thu,Aug10,2017 Thu,Jul27,2017 Thu,Jun29,2017 Thu,Jun22,2017 Thu,Jun8,2017 Thu,May25,2017 Thu,May18,2017| 1st | 5:12  | Rachel P Thu, Mar 9, 2017 | | 2nd | 5:16 | Lezlee Thu, Mar 9, 2017 | | 3rd | 7:52 | Brenda K Tue, Aug 2, 2016 | | 1st | 6:25 | Bruce Thu, Jul 27, 2017 | | 2nd | 7:40 | Brendan K Tue, Aug 2, 2016 |
| Lauren P | 8:13 | RR | | Amanda Mo | 6:16 | RR | | Amanda Mc | 5:43 | RR | | Martha | 5:43 | RR |
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Good to Go
EMOM: Reps
EMOM (10 min)
First, do 3 Inverted Burpees w/HSP
Then, Max V-Ups
Post Total V-Ups
(Scaled Inverted Burpees = 3 Burpees+3 HSP on Box)
| 0% | | | | 0% |
Programmed: Tue,Oct20,2020 Tue,Mar19,2019 Tue,Jul31,2018 Tue,Sep26,2017 Thu,Oct13,2016 Thu,Jun30,2016| 1st | 82 | Erica Tue, Sep 26, 2017 | | 2nd | 69 | Stephine Tue, Sep 26, 2017 | | 3rd | 85 | Rachel P Tue, Sep 26, 2017 | | 1st | 141 | Steve R Tue, Sep 26, 2017 | | 2nd | 90 | Marc Tue, Sep 26, 2017 | | 3rd | 81 | Guy Tue, Sep 26, 2017 |
| 1st | 120 | Erica Tue, Oct 20, 2020 | | 2nd | 80 | Jamie Tue, Oct 20, 2020 | | 3rd | 69 | Stephine Tue, Sep 26, 2017 | | 1st | 141 | Steve R Tue, Sep 26, 2017 | | 2nd | 124 | Roger ( Thu, Jun 30, 2016 | | 3rd | 95 | Clayton S Tue, Oct 20, 2020 |
| Heather E | 94 | Handstand Holld leg cross | | Chan | 37 | Headstand Hold leg cross | | Erica | 82 Rx | Leg Cross | | Karissa | 96 | Handstand Hold | | Steve R | 141 Rx | | | Roger ( | 60 Rx | | | Kevin H | 68 Rx | | | Lou | 108 Rx | | | Guy | 81 Rx | | | Mitch | 149 Rx | | | Marc | 90 Rx | | | Cruz | 51 Rx | | | Bill | 40 | hand stands | | Karlee | 68 Rx | | | Brian B | 67 Rx | | | Ian | 62 | hand stands | | Tara G | 52 | burpee, box hspu, bent knee | | Brenda K | 83 | bent knee, 15# + ab mat hspu | | Bruce | 65 | burpee, box hspu | | Rachel P | 85 | bent knee, hs hold | | John H | 67 | burpee, box hspu | | Stephine | 69 Rx | |
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Bench Press 10-3-3-3
Strength: Weight
(50%, 80%, 85%, 90%)
| 100% | | | | 0% |
Programmed: Tue,Aug25,2020 Tue,Nov26,2019 Tue,Aug13,2019 Tue,Apr23,2019 Tue,Jan15,2019 Tue,Sep25,2018 Tue,Jun12,2018 Tue,Jan16,2018 Tue,Sep26,2017 Tue,Jun13,2017 Tue,Feb28,2017 Tue,Nov15,2016| 1st | 125 | Erica Tue, Sep 26, 2017 | | 2nd | 93 | Tara G Tue, Sep 26, 2017 | | 1st | 225 | Roger ( Tue, Sep 26, 2017 |
| 1st | 135 | Jes Tue, Jan 16, 2018 | | 2nd | 130 | Erica Tue, Jun 13, 2017 | | 3rd | 113 | Brenda K Tue, Aug 25, 2020 | | 1st | 285 | Russell Tue, Aug 13, 2019 | | 2nd | 255 | Roger ( Wed, May 13, 2020 | | 3rd | 225 | Bill Tue, Mar 29, 2016 |
| Heather E | 87 Rx | | | Chan | 125 Rx | 2.5 | | Erica | 125 Rx | 75, 95, 125, 125 | | Karissa | 87 Rx | | | Roger ( | 225 Rx | | | Mitch | 205 Rx | 2x 215 | | Kevin H | 123 Rx | | | Tara G | 93 Rx | | | Ryan J | 90 Rx | |
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