Blog

January 8th WOD

1.8.2018

Level 1
L1:A: Weighted Reverse Lunges (4x8/leg)
build to a tough set; rest 2-3 mins between
L1+:A: Clean+FrontSquat (1+3x2@65%, 1+3x2@70%, 1+3x2@75%)
Clean+Front Squat; rest 2 mins between sets
L1:B: Metcon (Time)
3 Rounds For time

10 Thrusters 95/65
10 pull ups
10 burpees
200m run

Rx+

10 Thrusters 135/95
12 burpees
15 c2b pull ups
200m run

F3
F3:A1: Back Squat (@32X1; 5x6)
build to a tough set; no rest
F3:A2: CS - Reverse Fly (@2020; 5x12)
rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 db Thrusters 25/10 int 35/25 adv 50/35
10 burpees
10 ring rows
10/7 cal ski

Sol Endurance
SE:A: CS Iron Scap (Weight)
SE:B: Close Grip Bench Press (@10X1; 5x6)
build to a tough set
SE:C: 2000m Ski (Time)

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