Blog

August 11th WOD

8/11/2017
Level 1
L1:A: Deadlift ( 14 min e2mom; 5 Dl@20X1)
start at 55% and build to a tough set;
Rx+same
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

12 Sh2oh 115/80
200m run
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 ohs 115/80
12 ghdsu
Rest 3 mins
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 ps 115/80
12 hspu
L1:C: Skull Crushers (@30X1; 3x12)
all sets working
F3
F3:A1: OH Walking Lunges - Plate (5x50')
with a Plate - Distance
no rest
F3:A2: Powell Raise (@3010;5x8)
advanced; max pull ups@2010; rest 2 mins before A1
F3:B: Metcon (Time)
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 squats

Intermediate
10 Rounds of Cindy
F3:B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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