WOD: The Marksmen
Skill: Double Unders / OH Lunges
18 Min AMRAP
20 OH Lunges w/Plate (45#/25#)
20 Sit Ups
20 Box Dips
20 Side Plank & Reach
Tip of the Day: After 8 it's too late. Adopt this motto for snaking in the evenings. This will help prevent over eating at the end of the day.
Fernando D. - 591 Reps Rx
Lindsay Z. - 543 Rx
Jeff - 362 35#
Vanessa Ch. - 448 Rx
Corretta - 480 Rx
Tyler - 330 25#
Tom S. - 422 35#
Keri - 330 Rx
Ben - 416 Rx
Tara - 520 Rx
Brandon - 360 35#
Stephanie - 367 Mod
Mark - 327 Rx
Jason P. - 480 35#
Miles - 495 Rx
Monike - 460 Rx
Nicole H. - 520 Rx
Mitch - 480 Rx
Sean L. - 390 35#
Sean O. - 630 Mod
Danny - 620 Rx
Fernando M. - 260 Rx
Rich - 564 Rx
Jason G. - 409 Mod
Bob - 520 25#
Jennifer P. - 479 10#
Rick - 318 Mod
Eddie - 460 Rx
Yvonne - 404 Rx
Tim - 451 Rx
Kaela - 505 Rx
Sharon - 460 Rx
Michael T. - 430 25#
Ronak - 500 Rx
Jessica - 354 10#
Nicole Du. - 400 10#
WOD: "Hold Fast" Clean Ladder to 1 Rep Max
Skill: Cleans 3x8 - Focusing on foot position, grip position, dead lift, Pull 1, Pull 2, and Rack.
Max Pull Ups unbroken or Holds for as long as you can!
4 Rounds for time
20 Bar Rows
20 Side Plank Reaches (10 per side)
20 One Arm KB High Pulls (20kg/12kg) (10 per side)
Tip of the day: What you eat is more important then what you lift. Put as much energy into your nutrition as you do into your work outs to maximize results.
Abby - 113#/1 PU/7:55 Rx
Rich - 205#/28 PU/8:26 Rx
Jeff - 7 PU/11:10
Bryce - 7 PU/13:20
Jenn - 88#/1 PU/8:50 Rx
Sergio - 10 PU/9:36 Rx
Vanessa - 10:29
Jessyka - 9:53
Kenia - 11:48
Amy - 11:06
Victoria - 11:20
Tim - 175#/8:20
Corretta - 11:04
Kendal - 11 Sec Hold/11:43
Marika - 45 Sec Hold/11:29
Matt - 8 PU
Vanessa Ce. - 2 min Hold/ 10:51
Eric Sr. - 12 PU/13:33
Fernando - 155#/7:18 Rx
Natalie - 45#/9:36
Jake - 13:12
Briann - 13:45
Angie - 14:00
Nicole H. - 63#/1 PU/11:31 Rx
Stephanie - 53#/1 PU/12:50 Rx
Mark - 195#/15 PU/11:30 Rx
Tom D. - 185#/15 PU/8:34 Rx
Mitch - 115#/14 PU/11:39 Rx
Sean O. - 160#/6:57 Rx
Judith - 10:15 (3 Rds)
Justen - 10 PU/7:25 Rx
Nicole D. - 7:58
Jason P. - 85#/20 PU/6:32
Yvonne - 63#/38 Sec Hold/8:59
Cindy - 25#/2:07 Hold/6:47
Lindsay Z. - 83#/23 Sec Hold/6:19
Nick - 275#/1 PU/ 8:10 Rx
Jason G. - 185#/21 PU/7:02 Rx
Miles - 14 PU/7:59
Excellent job today! Keep up the consistency this week!
