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 |
| 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 |
| Lauren P | 8:13 Rx | sinlges | | Tara P | 8:25 Rx | singles | | Becky | 6:28 Rx | singles |
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True
Time
30-25-20-15-10
Lunge steps
10-15-20-25-30
Wallballs (20/15)
| 0% | | | | 0% |
| 1st | 6:47 | Erica Tue, Jan 9, 2018 | | 2nd | 8:40 | Jes Tue, Jan 9, 2018 | | 3rd | 9:00 | Davida Tue, Jan 9, 2018 | | 1st | 6:33 | Steve R Tue, Jan 9, 2018 | | 2nd | 8:31 | Marc Tue, Jan 9, 2018 | | 3rd | 10:14 | Ian Tue, Jan 9, 2018 |
| 1st | 6:47 | Erica Tue, Jan 9, 2018 | | 2nd | 8:40 | Jes Tue, Jan 9, 2018 | | 3rd | 9:00 | Davida Tue, Jan 9, 2018 | | 1st | 6:33 | Steve R Tue, Jan 9, 2018 | | 2nd | 8:31 | Marc Tue, Jan 9, 2018 | | 3rd | 10:14 | Ian Tue, Jan 9, 2018 |
| Jes | 8:40 Rx | | | Russell H | 13:15 Rx | | | Amanda Mc | 12:51 Rx | | | Heather E | 10:57 Rx | | | Karissa | 10:28 | Squat in WB was shallow | | Akilah | 8:15 Rx | | | Steve R | 6:33 Rx | | | Kevin H | 11:27 Rx | | | Lou | 6:49 Rx | | | Marc | 8:31 Rx | | | Colt | 8:28 Rx | | | Scott W | 9:47 | muted squat | | Roger L | 8:41 Rx | | | Ashley K | 12:44 Rx | | | Nikki | 13:13 Rx | | | Rachel P | 9:25 Rx | | | Lezlee | 11:23 | 15/10 muted squat | | Bruce | 11:44 | muted squat | | Jeff L | 10:06 Rx | | | Cruz | 12:09 Rx | | | Davida | 9:00 Rx | | | Karlee | 10:37 Rx | | | Erica | 6:47 Rx | | | Ian | 10:14 Rx | | | Amanda B | 10:29 Rx | |
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Split Jerk Max
Max: Weight
10-1-1-1
| 100% | | | | 0% |
Programmed: Tue,Dec29,2020 Tue,Sep22,2020 Tue,Jun16,2020 Tue,Feb4,2020 Tue,Oct15,2019 Tue,Jul2,2019 Mon,Mar11,2019 Tue,Aug14,2018 Tue,May1,2018 Tue,Jan9,2018 Tue,Sep19,2017 Tue,May2,2017| 1st | 185 | Davida Tue, Jan 9, 2018 | | 2nd | 148 | Jes Tue, Jan 9, 2018 | | 3rd | 93 | Rachel P Tue, Jan 9, 2018 | | 1st | 265 | Russell H Tue, Jan 9, 2018 | | 2nd | 205 | Steve R Tue, Jan 9, 2018 |
| 1st | 195 | Davida Tue, Aug 14, 2018 | | 2nd | 158 | Jamie Tue, Sep 22, 2020
Erica Tue, Sep 22, 2020 | | 3rd | 153 | Kenadee Mon, Mar 11, 2019 | | 1st | 305 | Russell H Tue, Dec 29, 2020 | | 2nd | 265 | Ian Tue, Oct 15, 2019 | | 3rd | 250 | Roger ( Tue, Dec 5, 2017 |
| Jes | 148 Rx | | | Russell H | 265 Rx | Press out 275 | | Amanda Mc | 73 Rx | | | Akilah | 148 Rx | | | Steve R | 205 Rx | | | Kevin H | 153 Rx | | | Rachel P | 93 Rx | | | Davida | 185 Rx | |
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