Blog

December 5th WOD

12.5.2017

Friday's 6:15pm class will be canceled this week.

Level 1
L1:A: Deadlift (18 min e2mom; 3 DL@50X1)
every 2 mins complete 3 Dl; not the tempo; build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20 push ups
15 t2b
10 kbs 53/35
200m single arm fw

Level 1 Rx+
L1+:A: Metcon (Time)
For time

10-9-8...3-2-1

DL 275/205
Hspu
1+:B1: Russian Curls on GHD (@30X1; 5x8)
no rest
1+:B2: Close Grip Bench Press (@20X1; 3-3-3-3-3-3)
build to a rough triple
L1+:C: CS Iron Scap (Weight)

F3
F3:A: Deadlift (@50X1; 5x6)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (5 Rounds for reps)
3 min amrap; x5; rest 1 min between

200m run

Max amrap

8 kbs 26/18 int 53/35 adv 70/53
4 burpees

Sol Endurance
SE:A: Metcon (Time)
For time

800m run
30 sit ups
30 Kbs 53/35
800m run
30 sit ups
30 pull ups
800m run
30 Kbs
30 pull ups
Run 800m

Rest 10 mins
SE:B: Metcon (Time)
3 rounds for time

200m pinch plate 35/25
10 side to side on 6' bar
15 Russian twists

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