Blog

December 29th WOD

12.29.2017

Happy New Year!!!
12.31: No Yoga
1.1: 8:00am, 9:00am Classes only

Level 1
L1:A: Clean + Hang Clean + Jerk (12 min e2mom; 1+1+2 Clean/Hang Clean/Jerk)
L1:B: Metcon (AMRAP - Reps)
3min Armrap

2 DL 115/75
2 Bar over Burpees
4 DL 115/75
4 Bar over Burpees

Increase by two each round

rest 3 Minutes

2 SDHP 115/75
2 Ring dips
4 SDHP 115/75
4 Ring Dips

Increase by two each round

Rest 3 Minutes

2 Squat Cleans 115/75
2 DU’s
4 Squat Cleans
4 DU’s 115/75

Increase by two each round

F3
F3:A1: Alternating Filly Z Press W/KB and DB (5 x 6 @ 31x1 Tempo)
F3:A2: Ring Rows (5 x 6 @ 31x1 )
Ring Rows / Advance strict pull ups
F3:B: Metcon (Calories)
For calories
30 secs work/ rest 30 seconds x 15
Assault bike

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