Blog

4/8/2017
Level 1
L1:A: Metcon (4 Rounds for reps)
4 rounds for total reps

200m run
Max strict press@54-62%
Rx+ same
L1:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

20 sit ups
25 HR push ups
30 kbs 53/35
35 gb squats
400m run
L1+:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

40 T2b
35 kbs 70/53
30 front squats from rack 155/105
25 box jumps 24/20
200m run
F3
F3:A1: DB Military Press ( 5x8-10)
@3010; all sets working; advanced build heavier
F3:A2: Metcon (5 Rounds for reps)
Flutter kicks; 30-60 sec; x5; rest 2 mins; advanced; aim for 80 flutter kicks in 60 sec
F3:B: Metcon (AMRAP - Reps)
12 min ascending amrap

7-14-21-28.....

Thrusters 45/33
Push ups

**Run 200m after every set

Advanced

7-14-21-28...

Db thrusters 50/35
Burpees
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD