Blog

December 18th WOD

12.18.2017

Level 1
L1:A: Back Squat (18 min e3mom; 3 reps @ 32x1 tempo)
working to a tough set
L1:B: Metcon (Time)
For time
400m Run
30 Wall Ball Shots 20/14
30 Knee to Elbows
30 Kb DL at 70/53
400m run

F3
F3:A1: Back squats w/hip circle (5x6 Banded squats )
increase weights as coach sees fit
F3:A2: Side to Side Walk (5x50ft )
Banded Side to Side Walks
Banded side to sides
F3:B: Metcon (Time)
3 rounds for time
15 Cal ski
15 Sit ups
15 KBS BEG: 35/26 Int: 44/35 Adv: 53/44

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