Blog

December 20th WOD

12.20.2017

Level 1
L1:A: Hang Power clean above knee+ power clean (12min e2mom; 3+2 Hang PC/Power Clean)
L1:B: Metcon (Time)
For time
50/30 Cal AB
30 Box Jump/Step downs
15 weighted push ups 55/35
30 Box Jump/Step downs
15 weighted push ups 55/35
50/30 Cal AB

F3
F3:A1: Deadlift (5 X 3 @ 31x1)
F3:A2: Single Leg Banded Hip Thrust (5 X 8)
F3:B: Metcon (3 Rounds for reps)
3 x For Reps
Minute 1 : Max KBS
Minute 2 : Max KBDL
Minute 3 : Max Sit ups
Minute 4: Rest

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