Blog

Feb. 3rd WOD

2/3/2017
Level 1
L1:A: Hang Power Clean Above Knee (10x2)
build to a tough double; rest 2-3 mins between
L1:B: Metcon (Time)
4 Rounds For Time

400m run
15 pull ups
7 burpees
Level 1 Rx+
L1+:A: Power Snatch + OHS (1+2 x8)
build to a tough set
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

5 ring mu's
7 squat cleans 155/105
9 box jump overs 24/20
F3
F3:A1: Back Squat (@3010; 5x8)
no rest
F3:A2: Powell Raise (5x10)
2020; rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
10min amrap

15-30 Russian twists 25/10 adv 45/25
15-30 ground to oh
15-30 ring rows or pull up
200m run
F3 Advanced
F3:A1: Back Squat (5x8)
@10X1; build to a tough set;
3+:A2: CS WY (5x10)
@3010; rest 2 mins before A1
F3+:B: Metcon (Time)
For time

15 rounds of Cindy
Competitors
C: 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