Blog

July 4th WOD

7/4/2016

Join us at 9:00am or 10:00am for your July 4th workout!!

Competitors

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
3 min amrap

7 PC 135/95
4 bar over burpees
Rest 3 min
L1:B: Metcon (AMRAP - Rounds and Reps)
3 min amrap
17 t2b or sit ups
7 box jumps 24/20
6 push ups

Rx+
17 t2b
13 hspu
Rest 5 min
L1:C: Metcon (Time)
3 rounds for time
200m run
25 Russian twists 45/25

Level 2

L2:A: Metcon (AMRAP - Rounds and Reps)
3 min amrap
7 Kbs 26/18
4 bar over burpees
Rest 3 min
L2:B: Metcon (AMRAP - Rounds and Reps)
3 min amrap
17 t2b or sit ups
7 box jumps 24/20
6 push ups
Rest 5 min
L2:C: Metcon (Time)
3 rounds for time
200m run
15 slam balls 30/20

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