Blog

June 2nd WOD

6/2/2017
Level 1
L1:A: Weighted Reverse Lunges (6x4/leg)
build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 min between sets

5 pull ups
5 evil wheels
5 cal ab/row/ski

Advanced

5 box over burpees
7 PC 135/95
1 shuttle run
F3
F3:A1: Stork Deadlift (5x8/leg)
@3010; no rest
F3:A2: Alternating DB Arnold Press ( 5x6)
@3010; all sets working
F3:B: Metcon (Time)
For time

21-15-9

Cal row
Row over burpees
Air squats
F3 Advanced
F3+:A: Metcon (Weight)
18 min e3mom; 3 Dl@20X1+6 BB strict press@20X1; build to a set for each movement
F3+:B: Metcon (Time)
For time

Advanced

30-20-10

Cal row
Burpees
Gb squats 53/35
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