Blog

June 9th WOD

6/9/2017
Level 1
L1:A: Back Squat (10 min emom)
2 back squat for first 5 mins and 1 backsquat for last 5 mins; build to a tough single
L1:B: Metcon (Time)
3 Rounds For time

50 wall balls 20/14
400m run
Level 1 Rx+
L1+:A: Front Squat (10 min emom)
2 front squat for first 5 mins and 1 frontsquat for last 5 mins; build to a tough single
L1+:B: Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
F3
F3:A1: DB Reverse Lunges (5x8/leg)
@20X1; advanced use bb; build based on coaches discretion
F3:A2: Powell Raise (5x8)
@30X1; all sets working
F3:B: Metcon (Time)
For time

10-9-8...3-2-1

Air squats
Ring rows
Sit ups

Advanced

Db front rack squats 40/20
Pull ups
V-ups
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