Blog

January 3rd WOD

1.3.2018

Level 1
L1:A: Metcon (Weight)
30 min emom

Min 1: 8 DL@20X1; build each round
Min 2: Arnold press@20X1; 10-12; build each set
Min 3: 10-20 T2B/sit ups
Min 4: 10-20 push ups
Min 5: Run 100m
Min 6: Rest

Level 1 Rx+
L1+:A: Metcon (Weight)
30 min emom

Min 1: 8 Power snatch; build each set
Min 2: 8 Push Press
Min 3: 10-15 ghdsu
Min 4: 10-15 hspu
Min 5-6: Run 200m

F3
F3:A: Metcon (Weight)
30 min emom

Min 1: kb Dl 35/26
Min 2: military press 20/15 int 35/25 adv 50/35
Min 3:10-20 sit ups
Min 4: 10-20 push ups
Min 5: 100m Run
Min 6: rest
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