Oct
8
2012
WOD 10/9
Level Two
1600 M Run
5:00 AMRAP
10 Lateral Medball Hops
10 Russian Triangles
10 Lateral Hurdles Steps w/ MB
1600 M Run
then…
3-5 Sets of Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*1:00 / exercise (:30/Side if unilateral)
Level One (TEST DAY)
Skill
A. Jerk
WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (1st 3 sets are attempts to get :30 Chin-Over-Bar Hold)
A3. DB Lunges x10 steps x4
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)
Quench your thirst, Whole 9 style
*Post thoughts to comments
“No matter our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.” – Dale Turner
| AM – Level 1 | |
| Jacklyn+Erich H | 85 |
| Eric+Gabriel | 66 |
| Morgen+M-n-M+Eddie | 94 |
| AM – Level 2 | |
| Duran | 19:20 |
| Mikey | 19:54 |
| Guthrie | 20:33 |
| Janet | 21:03 |
| EJ | 21:17 |
| Janice | 22:36 |
| Leah | 24:26 |
| Can2 | 25:17 |
| 9AM | 25:22 |
| MegO | 27:27 |
| Ballet | 18:30 |
| Tow Matt | 21:32 |
| Caitlin | 22:51 |
| Michelle | 22:51 |
| Brad | 17:18 |
| Ray | 21:28 |
| Erica | 23:25 |
| E-Rod | 26:37 |
| AM – Ladies’ | |
| Eleanor | 20:10 (MOD) |
| LV | 21:58 |
| Dayna | 21:34 |
| Taylor | 21:45 (MOD) |
| 12P – Level 1 | |
| Linzi+Smitty | 90 |
| Caroline+Brooke | 73 |
| David I+Jonathan | 104 |
| Heidi+Shannon K | 55 |
| Dixie+Snick+Avtar | 84 |
| PM – Level 2 | |
| Jables | 22:44 |
| Marissa | 19:01 |
| Melissa | 22:03 |
| Kiehler | 19:03 |
| Gil | 23:32 |
| Danimal | 18:29 |
| Turk | 17:46 |
| Kevin | 19:59 |
| Marky Marc | 19:18 |
| Jeanette | 21:51 |
| Melissa K | 22:12 |
| Evil | 20:25 |
| Lane | 18:12 |
| Schittone | 21:07 |
| Andy | 19:03 |
| JP | 18:49 |
| Shug | 29:14 |
| Sanchez | 19:52 |
| Kavi | 19:39 |
| Diana | 20:55 |
| Nicole | 20:43 |
| LaRosa | 23:08 |
| Paul | 23:40 |
| Money | 23:25 |
| Ryan | 19:05 |
