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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Fight Gone Bad
Reps
3 Rounds of 1 minute each of the following movements
Calorie Row
SDLHP 75/53
Box Jumps 20'/20'
Push Press 75/53
Wall Balls 20/14
Rest
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of 'rotate', the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
| 0% | | | | 0% |
Programmed: Tue,Jul20,2021 Thu,Oct10,2019 Tue,Dec19,2017 Tue,Feb28,2017 Wed,Oct5,2016 Wed,May11,2016 Tue,Dec15,2015| 1st | 278 | Erica Tue, Dec 19, 2017 | | 2nd | 251 | Becky Tue, Dec 19, 2017 | | 3rd | 237 | Jes Tue, Dec 19, 2017 | | 1st | 315 | Roger ( Tue, Dec 19, 2017 | | 2nd | 280 | Steve R Tue, Dec 19, 2017 | | 3rd | 262 | Ian Tue, Dec 19, 2017 |
| 1st | 297 | Jes Tue, Jul 20, 2021 | | 2nd | 278 | Erica Tue, Dec 19, 2017 | | 3rd | 276 | Becky Wed, May 11, 2016 | | 1st | 315 | Roger ( Tue, Dec 19, 2017 | | 2nd | 302 | Ian Tue, Jul 20, 2021 | | 3rd | 289 | Marc Tue, Feb 28, 2017 |
| Jes | 237 Rx | | | Russell H | 203 Rx | | | Kassandra | MOD | 191 | | Erica | 278 Rx | | | Amanda Mc | 169 | 38 LBS | | Heather E | 232 Rx | | | Ryan J | 172 Rx | | | Karissa | 188 Rx | | | Akilah | 269 Rx | | | Steve R | 280 Rx | | | Natasha | 132 | 10 LBS - 45 LBS | | Ian | 262 Rx | | | Lou | 249 | step-up rd 1 | | Scott W | 178 | half squal | | Nikki | 201 Rx | | | Colt | 266 Rx | | | Karlee | 211 Rx | | | Ashley K | 161 Rx | | | Roger ( | 315 Rx | | | Mark P | 183 Rx | | | Rachel P | 206 Rx | | | Becky | 251 Rx | | | Lezlee | DND | Not Rx | | Jeff L | 241 Rx | | | Mitch | 288 Rx | | | Taryn B | 280 Rx | 24 inch | | Roger L | 228 Rx | | | Cruz | 190 Rx | |
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Push Press 10-3-3-3
Strength: Weight
10-3-3-3
(50%, 70%, 75%, 80%)
| 0% | | | | 0% |
Programmed: Tue,Feb23,2021 Tue,Sep8,2020 Tue,Jan21,2020 Tue,Oct1,2019 Tue,Jun18,2019 Tue,Feb26,2019 Mon,Nov12,2018 Tue,Jul31,2018 Tue,Apr17,2018 Tue,Dec19,2017 Tue,Sep5,2017 Tue,Aug1,2017| 1st | 123 | Erica Tue, Dec 19, 2017 | | 1st | 225 | Russell H Tue, Dec 19, 2017 | | 2nd | 205 | Steve R Tue, Dec 19, 2017 |
| 1st | 165 | Davida Mon, Nov 12, 2018 | | 2nd | 133 | Kenadee Tue, Feb 26, 2019
Erica Tue, Jul 31, 2018 | | 3rd | 113 | Jes Tue, Jun 18, 2019
Rachel F Mon, Nov 12, 2018 | | 1st | 225 | Russell H Tue, Dec 19, 2017
Ian Tue, Aug 1, 2017 | | 2nd | 205 | Steve R Tue, Dec 19, 2017
Roger ( Tue, Sep 5, 2017 | | 3rd | 185 | Tim V Tue, Oct 1, 2019
Marc Tue, Jun 18, 2019
Bill Tue, Sep 5, 2017 |
| Erica | 123 Rx | 108, 113, 123 | | Ryan J | 105 Rx | | | Steve R | 205 Rx | | | Russell H | 225 Rx | | | Jeff L | 200 Rx | 150 175 185 200 | | Akilah | 103, 108, 113 Rx | |
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