Blog

March 13th WOD

3/13/2017
Level 1
L1:A: Deadlift (10 min Emom; 2 Deadlift)
@20X1; build to a daily tough double
L1:B: Metcon (Time)
For time

30-20-10

Wall ball 20/14
Dl@52-59%
Level 1 Rx+
L1+:A: Deadlift (10 min Emom; 2 Deadlift)
Same as L1 but after the Emom, drop to 85% of what your final weight was and perform 1 set of Max tng reps
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

20 Dl 225/155
20 hspu
20 cal row
F3
F3:A1: Deadlift (5x10)
@3010; build based on coach's discretion; no rest
F3:A2: Monster walks (5x50)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 Kbs 26/18
15 kbdl
10 burpees
15/10 cal ab
F3 Advanced
F3+:A: Deadlift (20 min E2mom; every 2 mins perform 3 Dl )
build to a tough triple
F3+:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9...

Kbs 53/35
Kbdl
Sol Endurance
SE:A: Weighted Pull-ups (10x1)
@22X1; find a new 1 Rm; all sets working; if you don't have pull ups do CS ATYT@3020; 5x8; rest 2 mins between sets
SE:B: Close Grip Bench Press (10x1; build to a new 1 rm )
@22X1;
SE:C: 1000m Ski (Time)
Ski 1000m for Time
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