Blog

August 15th WOD

8/15/2017
Level 1
L1:A: Deadlift (@10X1; 5-5-5-3-3-3)
build to a tough triple
L1:B: Metcon (Time)
For time

Buy in

Run around mall

Then

10-8-6-4-2

Hpc 135/95
Bar over burpees

*** this should be a weight you can cycle through
Level 1 Rx+
L1+:A: Deadlift (16 min e2mom; 3 Dl)
build to a tough triple
L1+:B: Metcon (Time)
For time

12-10-8-6-4-2

PC 155/105
Hspu
F3
F3:A1: Deadlift (@4011; 5x6)
advanced do single leg dl@2010; 5x6; rest as needed
F3:A2: Push-Ups (@3010; 5x6-20)
advanced add weight
F3:B: Metcon (Time)
For time

2000 m ski
20-50 slam balls

Advanced

2400m ski
50-75 slam balls
Sol Endurance
SE: Metcon (AMRAP - Rounds)
Every 5 mins for 40 mins

30 flutter kicks
25 air squats
20 kbs 53/35
15 no push up burpees
100m run

***if you don't complete the work in the time domain stop the workout
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