Blog

Feb 21st WOD

2.21.2018

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Push Jerk (10 min emom; 1 Push jerk)
build to a tough single
L1:C: Metcon (3 Rounds for reps)
W/a partner for total reps; x3; rest 7 mins between

Buy in 500m for time(record this separately)

Then

Partner 1- 1 attempt max Thrusters 95/65
Partner 2- 1 attempt max Thrusters

***the bar must stay in motion to be considered a rep; once you rest with it or drop it then your attempt is complete
**Enter Thruster score here.
L1:C: Metcon (3 Rounds for time)
W/a partner for total reps; x3; rest 7 mins between

Buy in row 500m for time(record this separately)
Enter Row time here!

Level 1 Rx+
L1+:A: CS Activation
Crossover Symmetry - Activation
L1+:B: Jerk (10 min emom; 1 Jerk)
build to a tough single
L1+:C: Metcon (4 Rounds for reps)
3 min amrap

500m row
Max Thrusters

***No partner and use these corresponding weights; 95,115,135,155

F3
F3:A: Metcon (No Measure)
Anterior upper thoracic mobility
F3:B: CS Activation
Crossover Symmetry - Activation
F3:C1: Seated db Arnold press (@3011; 4x8)
no rest
F3:C2: Hollow Rock Hold (50-75 sec; x4)
rest 60 sec
F3:D: Metcon (Time)
For time

400m run
21 DB Thrusters 20/10 int 30/20 adv 50/35
300m run
15 DB Thrusters
200m run
9 DB

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