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March 14th WOD

3/14/2017
Level 1
L1:A: Push Press + Push Jerk (1+1 x10)
build to a tough complex; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 push press 115/80
20 v-ups
200m run
Level 1 Rx+
L1+:A: Jerk (1.1 x8)
build to a tough double; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

60 du's
40 wall balls 20/14
5 ring mu's
F3
F3:A1: Arnold Press (5x8)
@3010; all sets working; no rest
F3:A2: Farmer's Carry (200m fw; x5)
all sets tough; rest 3 mins before A1
Advanced; build heavier :)
F3:B: Metcon (Calories)
30/30 row; x12 ; record cals; advanced get more cals :)
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sol Endurance
SE: Metcon (3 Rounds for reps)
15 min amrap; x3; rest 5 min between

30 oh walking lunges 45/25
30 back ext
30 Ghd sit ups
30 Db strict press 25/15 adv 40/25
Run 1 mile

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