Feb. 20th WOD

Schedule: classes are only at 6am, 9am, 4:15pm and 5:15pm
Level 1
L1:A: Back Squat (20 min e2mom; every 2 mins perform 1 Backsquat)
20 min e2mom; every 2 mins perform 1 Backsquat@10X1; build to a heavy single
L1:B: Metcon (Time)
4 rounds for time w/partner

200m run(both)
12 manmakers 50/35

***alternate on manmakers as needed
Level 1 Rx+
L1+:A: Clean and Jerk (1 Clean and Jerk...see comments )
Every 90 secs until you miss 2 consecutive rep, perform 1 C&J; men start 100 lbs below 1 rm and add 10 lbs every 90 secs; ladies start 50lbs below 1 rm and add 5 lbs
L1+:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

10 Db oh walking lunges(total) 50/35
8 burpees
10 c2b pull ups
8 Ghdsu
F3:A1: Arnold Press (5x6-8)
Alternating Db arnold press@3010; no rest
F3:A2: Sit-ups (5x12-32)
rest 2 mins

F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

200m run w/med ball oh
15-30 Russian twists(each touch is one)
F3 Advanced
F3+:A: Push Press (8-8-8-8-8)
@10X1; build to a tough set; all sets working; rest 3 mins between sets
F3+:B: Metcon (AMRAP - Rounds and Reps)
11 min amrap

12 wall balls 20/14
10 burpees
8 pull-ups
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM