Blog

August 7th WOD

8/7/2017
Join us this Saturday for a clinic in the olympic lift: Snatch! Ask a coach for details!
Level 1
L1:A: Power Clean + Hang PC Below Knee ( 8 min emom; every min perform 1 pc +2 lhpc below )
Power clean+Hang PC Below knee
build to a tough set
L1:B: Back Squat (14 min e2mom; 5 Back squat@21X1)
build to a tough set; be mindful about the tempo
L1:C: Metcon (AMRAP - Reps)
10 min amrap

3-6-9....

Pull ups
T2b
Wall balls 20/14
Level 1 Rx+
L1+:A: Power Clean + Hang PC Below Knee (10 min emom; 1 PC+1 Lhpc below knee)
Power clean+Hang PC Below knee
build to a tough set
L1+:B: Back Squat (14 min e2mom; 5 Back squat@21X1)
build to a tough set; be mindful about the tempo
L1+:C: Metcon (Time)
For time

10 ring mus
20 PC 205/145
30 hspu
40 ghdsu
F3
F3:A: Deadlift (@3010; 5x8-10)
advanced@10X1; 5x5; start at 65%; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
24 min amrap

Run 400m
10-40 push ups
10-40 sit ups
10-40 air squats;advanced gb squats 53/35
Sol Endurance
SE:A1: Weighted Pull-ups (@2010; 4x8)
rest 45 sec
SE:A2: Strict Toes-To-Bar (@3030; 4x8-12)
rest 45 sec
SE:A3: Metcon (4 Rounds for time)
Walk 400m w/medball oh; x4
rest 3 min before returning to A1
SE:B: CS Iron Scap (Weight)
SE:C: 2-mile run (Time)
Run 2 miles for time
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