Blog

January 19th WOD

1.19.2018

Level 1
L1:A: Single Leg Deadlift (@3010; 5x8; all sets working)
build to a tough set; rest 2 mins between sets
L1:B: Metcon (Time)
3 Rounds For time

10 bar over burpees
10 hpc 135/95
200m run

Level 1 Rx+
L1+:A: Pause Clean (3x3@70%, 2x2@75%, 2x2@80%)
pause 2 sec below knee before you clean
rest as needed
L1+:B: Metcon (Time)
21-15-9

Hpc 135/95
Hspu
Burpees

F3
F3:A1: Stork Deadlift (@50X1; 5x6)
all sets working; no rest
F3:A2: CS Snow Angel (@2020; 5x8)
rest 60 secs
F3:B: Metcon (Calories)
10 min amrap

Max cal ab

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