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August 12th WOD

8/12/2017

L1

L1:A Barbara

5 Rounds for Time, resting 3 mins between each round:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

*Pacing:

6+mins do only 3 rounds
4-5 min pace do 4 rounds
Under 4 min pace do 5 rounds

**all rounds should be consistent

F3

F3:A1. Arnold press@3010; 5x8; build to a tough set; advanced do Bb strict press@3010;5x6; build to a tough set
F3:A2. Sit ups; 5x10-30; rest 60 sec before returning to A1

F3:B. For time;x6; rest 2 min between; keep rounds consistent

200-400m run

Competitors:

Check the FB Group

Sol Endurance:

No trail run...Coach Bryan is out of town.

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