Blog

March 10 WOD

3/10/2016


Competitors
C:A: Metcon (No Measure)
Open 16.3


Level 1
L1:A: Push Press (5x3)
build to a tough triple; rest 3+ min once load exceeds 70%
L1:B: Metcon (AMRAP - Reps)
9 min ascending amrap

2-4-6...

Cal row
Wtd push ups 35/15

***use a bike or ski erg if all rowers are taken

Rx+

Begin each round with 1 mu
Cal row
Hspu


Level 2
L2:A: Push Press ( 5x10)
@30X1; build based on coach's discretion
L2:A2: Plank (45-90sec; x5)
rest 90 sec
L2:B: Metcon (Time)
3 rounds for time

Run 400m
20 sit ups
20 push ups

Advanced

Run 400m
33 sit ups
33 push ups

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