Blog

August 18th WOD

8/18/2017
Level 1
L1:A: Deadlift ( 3-3-3-2-2-2-2)
build to a tough double; rest 3+ mins once load exceeds 80% 1RM
L1:B: Metcon (Time)
For time

30 DL 225/145
40 wall balls 20/14
50 hr push ups
Run around mall
L1:C: Skull Crushers (@30X1; 3x12)
all sets working
Level 1 Rx+
L1+:A: Hang Power Clean Above Knee (10x2 )
build to a tough double; rest as needed
L1+:B: Metcon (Time)
For time
30 DL 275/205
50 wall balls 20/14
70 hr push ups
90 du's
L1+:C: Skull Crushers (@30X1; 3x12)
all sets working
F3
F3:A: Back Squat (@33X1; 4x6-8)
rest 1-3 mins between sets; advanced use 30X1; 4x4-6; build to a tough set
F3:B: Metcon (2 Rounds for reps)
10 min amrap;x2 ; 3 min rest between

12/8 cal ski
8-30 Db thrusters 20/10 adv 40/25
60-120 sec plank
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