Blog

August 4th WOD

8/4/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Mobility (No Measure)
15 min
L1:B: Metcon (AMRAP - Rounds and Reps)
37 min amrap
Ski 1600m
Row 2000m
Bike 2.4 miles
Optional 1 mile run(no one runs if temp is over 110)
30 burpees
30 Kbs 53/35
50 sit ups
F3
F3:A: Metcon (No Measure)
High hang+Hang PC skill work; 10+10; 15 mins skill work
F3:B: Metcon (Calories)
90/90 AB; x 8
F3:C: Metcon (Weight)
Air squats/gb squats@3211; 5x8-10; advanced do reverse lunges @2010; 5x6-8 leg; build as heavy as possible; 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