Blog

January 2nd WOD

1/2/2017
Level 1
L1:A: Metcon (Time)
5 Rounds For time

10 sh2oh@50-57%
15 DL
20 bar over burpees

Rx+

5 rounds for time

5 ring mu's
10 DL 275/205
15 bar over burpees
L1:B: Pull-ups (4x Max reps)
B. Strict pull ups@10X1; rest 2 mins between sets
Scale; Powell raise@30X1; 4x8; rest 2 mins after each set
L1:B: Powell Raise (4x8)
Scale; Powell raise@30X1; rest 2 mins after each set
F3
F3:A: Back Squat (5x6)
@33X1; build based on coach's discretion
F3:A2: CS - Reverse Fly (5x 8-10)
@2020; rest 2 mins
F3:B: Metcon (AMRAP - Reps)
15 min amrap

10-30 cal ab
10-40 sit ups
10-50 box step ups 24/20
10-40 Kbs 26/18 adv 53/35
10-30 ring rows/pull ups

***advanced athletes choose higher number
Sol Endurance
SE:A: Weighted Pull-ups (3-3-2-2-1-1-1)
@10X1; find a 1 Rm; rest 3 mins between sets
SE:B: Close Grip Bench Press ( 8-8-8-8)
@10X1; find an 8 rm; rest 3 mins between sets
SE:C: Metcon (Time)
4 Rounds For time

15 burpees
Run around mall
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