Blog

Feb. 9th WOD

2/9/2017
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

Row 750m
30 sit ups
20 air squats
10 Russian twists 45/25
Ski 300m
Rest 5 min
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

1 mile run

Then Amrap with remaining time

7 empty bar thrusters 45/33
9 v-ups
11 push ups
1 shuttle run
F3
F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap; rest 1 min every 3 mins

Choose another F3 athlete for your partner and alternate as needed

Run 400-800m w/plate; choose weight
20-50 walking lunges;advanced use 45/25 for oh walking lunges
20-50 burpees
20-50 ring rows; int/adv do pull ups
20-50 cal ski

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