Blog

July 27th WOD

7/27/2017
Level 1
L1: Metcon (AMRAP - Rounds and Reps)
42 min amrap; every 5 mins rest 1 min

400m run
20 air squats
10 burpees
20 sit ups
500m row
20 kbs 53/35
10 kb Dl
20 walking lunges total
400m ski
20 ring rows
10 military press@moderate weight
20 Russian twists (total)45/25
Level 1 Rx+
L1+: Metcon (AMRAP - Rounds and Reps)
42 min amrap

1000m row
10 wall walks
200m fw70/53
25' hs walk
10 pistols total
50 du's
Run around mall
F3
F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap

Run 400m
0.6 mile ab
Ski 400m
Row 500m
20 Kbs 53/35
20 gb squats 53/35
1 min plank
20 Russian twists 45/25
50 du's/100 single unders
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