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January 2nd WOD

1.2.2018

Level 1
L1:A: Back Squat (12 min e2mom; 5 Back squat@22X1)
build each set
L1+:A: Front Squat (12 min e2mom; 5 Front squats@22X1)
build each set
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

8 PC 135/95
8 front squats
8 pull ups
8 burpees

Rx+ PC/FS 165/110, c2b pull ups
L1:C1: DB Hammer Curls (@20X1; 3x10-12)
L1:C2: Monster walks (3x75'; no rest)
Level 1 Rx+
L1:D: Metcon (No Measure)
10 mins: Foam roll ankles/calves then stretch, foam roll quads/glutes then stretch , foam roll Lats/pecs then stretch

F3
F3:A: Weighted Reverse Lunges (12 min e2mom; 8-10 alternating reverse lunges)
build each set
F3:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

8 KBs 53/35
8 gb squats
8 sit ups
8 cal ab
F3:C1: DB Hammer Curls (@20X1; 3x10-12)
F3:C2: Monster walks (3x75')
no rest
F3:D: Metcon (No Measure)
10 mins: Foam roll ankles/calves then stretch, foam roll quads/glutes then stretch , foam roll Lats/pecs then stretch

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