Blog

August 19th WOD

8/19/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Front Squat (3x3@85%; 2x3@90%; 2x2@95%)
@20X1
L1:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 thrusters 95/65
6 bar over burpees

Rx+

Thrusters 135/95
Rest 3 min
L1:C: Metcon (Time)
For time

30 front squats 95/65
200m run
10 pull ups

Rx+

30 front squats 135/95
200m run
10 c2b pull ups
F3
F3:A: Metcon (2 Rounds for reps)
8 min amrap; x2; rest 2 min

8-12 burpees
8-20 sit ups
8-20 pull ups/ring rows
8-20 cal ab

Advanced

Add 20 Db thrusters 40/25 per round
Rest 5 min
F3:B1: Side to Side Walk (5x50')
Banded Side to Side Walks
F3:B2: DB Military Press (5x8-10)
@3010; advanced 5x6-8@20X1; rest 60-90 sec between sets

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