Blog

February 12th WOD

Monday is President's Day! We will have a modified schedule:
6:00 am, 9:00 am, noon, 4:15 pm, 5:15 pm are the only classes offered!
Competitors
C:A: Clean from Block Below Knee (7x2)
Clean from bk below knee; build to a tough double; no more than 20 mins
C:B: Metcon (2 Rounds for time)
For time; x2; rest 3 min

3 rounds

15 hspu
10 cals AB
5 PC 205/145
C:C: Metcon (2 Rounds for time)
Ski 1000m; x2; rest 3 min
Level 1
L1:A: Floor Press (5x5)
@20X1; build to a tough set
L1:A2: Weighted Back Extensions (5x12)
@30X1; rx+ use barbell
L1:B: Metcon (8 Rounds for time)
1 round; x8; rest 2 min

10 sec AB
5 burpees
Rest 2 min
L1:C: Metcon (AMRAP - Reps)
1 Max set unbroken push ups (not hand release)
Level 2
L2:A: Romanian Deadlift (5x10)
@5010; build to a tough set
L2:A2: Incline Negative Push-ups (5x10)
@50X1; advanced @20X1; 5x15-20 w/weight
L2:B: Metcon (6 Rounds for time)
1 round; x6; rest 2 min between

15 sec cal AB
5 burpees
L2:C: 50 Sit-Ups for Time (Time)
50 Sit-Ups
L2+:C: 100 Sit-Ups (Time)
Perform 100 sit-ups for time

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