Blog

April 27th WOD

4/27/2017
Level 1
L1:A: Push Press ( 8x3)
build to a tough triple; rest 3 mins between sets
L1:B: Metcon (Time)
3 Rounds For time

400m Run
30 wall balls 20/14
20 pull ups
Level 1 Rx+
L1+:A: Push Press + Jerk (1+1x10)
start @65% and build; try to get one set done every 2 mins
L1+:B: Metcon (Time)
3 Rounds For time

20 wall balls 30/20
20 hspu
20 cal ski
F3
F3:A1: Shoulder Press (5x 8)
@3010; all sets challenging; build to a tough set
F3:A2: Flutter Kicks (5x 20-60 kicks total)
F3:B: Metcon (Time)
4 rounds

250m row
12 row over burpees
15 sit ups

Advanced

30-20-10

Cal row
Burpees
T2b
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM