Blog

August 28th WOD

8/28/2017
Snatch Clinic on Saturday!
No Yoga on Sunday!
Next Monday, September 4th is Labor Day! Remember, we only have classes at 7:00am and 8:00am.

Level 1
L1:A: Hang Power Clean Above Knee (10 min emom; 1 hpc above the knee)
build to a tough single
L1:B: Back Squat (10 min emom; 1 Back squat@10X1 )
build to a tough single
L1:C: Metcon (Time)
60 wall balls 20/14
50 v-ups
40 pull ups
300m run

10 min time cap

Level 1 Rx+
L1+:A: Power Clean (10 min emom; 1 PC)
build to a tough single
L1+:B: Front Squat (10 min emom; 1 front squat@10X1 )
build to a tough single
L1+:C: Metcon (Time)
10 ring mu's
30 t2b
50 wall balls 20/14
30 t2b
10 bar mu's

*reference July 24

F3
F3:A: Metcon (No Measure)
10 min burgener progression with pvc
F3:B: Back Squat (@22X1; 4x8)
rest 2-3 mins
F3:C: Metcon (AMRAP - Rounds and Reps)
20 min amrap

15 air squats adv do gb squats 53/35
15 ring rows adv pull ups
15 sit ups adv v-ups
15 kbs 26/18 adv 53/35
Run 400m

Sol Endurance
SE:A: Weighted Pull-ups (@20X1; 10x2)
build to a tough double; rest as needed
SE:B1: GHD Situps (4x25-35)
no rest
SE:B2: Handstand Hold (4x30 secs)
no rest
SE:B3: DB Military Press (@2010; 4x8 )
rest 3 min before returning to B1
SE:C: Metcon (4 Rounds for time)
1 mile run; x4; rest 2 mins between
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