Blog

Feb 5th WOD

2.5.2018

Level 1

L1:A: Back Squat (@20X1; 7-7-5-5-3-3)
perform one set every 2 mins; build to a tough triple
L1:B: Metcon (3 Rounds for reps)
5 min amrap;x3; rest 2 mins between sets

5 PC 135/95
15 T2b
25 Wall balls 20/14

Level 1 Rx+
L1+:A: Clean+FrontSquat (16 min e2mom; Clean+Front Squat; 1+2x8)
build to a heavy complex
L1+:B: Metcon (3 Rounds for reps)
5 min amrap;x3; rest 2 mins between sets

5 PC 185/125
15 Ghdsu
25 Wall balls 20/14

F3
F3:A: Weighted Reverse Lunges (16 min e4mom; complete 8-10 Reverse Lunges@3011)
int/adv use weight and 50' Monster walk every 3 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

10/7 cal ski
10 sit ups
10 CS reverse fly

Int/adv

15/9 cal ski
15 t2b
15 pull ups

Sol Endurance
SE:A: Weighted Pull-ups (@22X1; 5x5)
all sets working; if you don't have pull ups do CS ATYT@2020; 5x8; rest 2 mins between sets
SE:B: Metcon (10 Rounds for time)
Ski 500m; x10; rest 1 min between; rest 5 mins between rounds 5 and 6; keep rounds consistent
SE:C: DB Hammer Curls (@3010; 5x8)
all sets tough; rest 2 mins between sets

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