Blog

December 11th WOD

12.11.2017

Level 1
L1:A: Back Squat (@22X1; 5-3-1-5-3-1; wave load)
build to a tough single; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

3 front squats 135/95
6 pull ups
9 t2b/v-ups

Level 1 Rx+
L1+:A: Power Clean (10 min emom; 1 PC)
build to a new 1Rm
L1+:B: Metcon (AMRAP - Reps)
7 min amrap

3-6-9.....

C&J
T2b

F3
F3:A1: DB alternating steps ups (5x10/leg)
Db alt. steps ups
no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: Powell Raise (@2020; 5x10/side)
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 ring rows
10 sit ups
15 air squats
5 cal ski

Advanced

12 pull ups
16 t2b
20 box jumps 24/20
5 cal ab

Sol Endurance
SE:A: Close Grip Bench Press (@3010; 8x4)
build to a tough set; rest 3 mins between sets
SE:B: Weighted Pull-ups (@20X1; 8x3)
build to a heavy triple
SE:C: Metcon (8 Rounds for time)
For time;x8; rest 1:30 between sets; keep rounds consistent

400m run

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