Blog

June 1st WOD

6/1/2017
Level 1
L1:A: Deadlift (8x3)
@20X1; build to a tough set of 3; rest 3 mins between
L1:B: Metcon (Time)
For time

50 kbs 53/35
400m run
30 Burpees
Level 1 Rx+
L1+:A: Deadlift (24 min e3mom; every 3 mins perform 3 DL)
@20X1; build to a tough set
L1+:B: 30/30 - AB (10 Rounds for calories)
30/30; x10
AB(for max cals)
F3
F3:A1: Walking Lunges (5x6/leg)
@20X1; build off last week; no rest
F3:A2: Monster walks (5x60')
no rest
F3:A3: DB Hammer Curls (5x8/arm)
@2010; build off curls last week; rest 90 secs
3+:A1: Back Squat (6x4)
@31X1; build to a tough set
3+:A2: Reverse DB Fly (6x6)
@20X1; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

400m
21 kbs
15 sit ups/t2b
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