Blog

Feb 14th WOD

2.14.2018

Monday, 2.19.2018 Schedule:
6:00am, 9:00am, 4:15pm, 5:15pm classes only

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Push Jerk (10 min emom; 2 Push jerk)
build to a tough double
L1:C: Metcon (8 Rounds for time)
For time; x 8; rest 1 min between round

10 Sh2oh 115/80
8 front squats
1 shuttle run

Level 1 Rx+
L1+:A: CS Activation
Crossover Symmetry - Activation
L1+:B: Push jerk + split jerk (10 min emom; 1 Push Jerk+ 1 Split Jerk)
build to a tough complex
L1+:C: Metcon (8 Rounds for time)
For time; x 8; rest 1 min between round

10 Sh2Oh 135/95
8 OHS
6/4 cal row

F3
F3:A: CS Activation
Crossover Symmetry - Activation
F3:B1: Shoulder Press (@3011; 5x8)
no rest
F3:B2: Hollow Rock Hold (60 sec; x5)
rest 60 sec
F3:C: Metcon (AMRAP - Reps)
3 Rounds for total reps

1 min max cals ski
1 min Db push press 25/15 int 35/20 adv 50/35
1 min Russian Twists
1 min 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