Blog

August 10th WOD

8/10/2017
Join us this Saturday for a clinic in the olympic lift: Snatch! Ask a coach for details!
Level 1
L1:A: Mobility (No Measure)
15 min mob
L1:B: Metcon (AMRAP - Rounds and Reps)
Run 1 mile
30 mountain climbers
Row 1000m
30 kbs 44/26
1.2 mile ab
30 pvc ohs

Option 1- complete 2 full rounds
Option 2- do 800m run instead and make it a 35 min amrap
F3
F3:A1: Deadlift (@3010; 5x8)
advanced; @20X1; 2.2.2x6 build to a tough set; rest as needed
F3:A2: Plank (5x60-90 sec cumulative)
advanced;skip plank; rest 60 sec before A1
F3:B: Metcon (Time)
For time

10-9-8...3-2-1

Cal ab
Kbs 35/26

Advanced

Cal ab
Kbs 53/35
Competitors
Comp: 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