Blog

January 3rd WOD

1/3/2017
Level 1
L1:A: Back Squat ( 3x15)
@10X1; all sets working; rest 4 mins between sets
L1:B: Metcon (4 Rounds for reps)
3 min amrap; x 4; rest 2 mins between rounds

12 box jumps 24/20
9 t2b or sit ups
6 PC 135/95

Rx+

12 t2b
9 hspu
6 full cleans 155/105
F3
F3:A: Deadlift (5x8)
@3010; advanced do ghd back ext@3010; 5x10; use weight if it's easy
F3:B: Metcon (4 Rounds for time)
Run around mall; x 4; rest 3 mins between sets
***Keep rounds consistent
F3:+B: Metcon (8 Rounds for time)
Run around mall;
Advanced; 8x; rest 1:30 between rounds
***Keep rounds consistent
Sol Endurance
SE:A: 5k Row (Time)
Max Effort 5k Row
SE:B: Metcon (Time)
For time

50 strict pull ups
100 sit ups
400m pinch plate 25/15
Walk around mall w/med ball oh 30/20
Run 800m
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