Blog

March 17th WOD

3.17.2018

Level 1
L1:A: Metcon (3 Rounds for reps)
3 Rounds for total reps

400m run
Max pull ups
Rest 4 mins
L1:B: Metcon (Time)
2 Rounds for time

1.2 mile ab/1000m row/800m run
75 air squats
25 burpees

Level 1 Rx+
L1+:A: Metcon (Time)
For time

15 Thrusters 115/80
7 no jump rope climbs
9 Thrusters 115/80
5 no jump rope climbs
6 Thrusters 115/80
3 no jump rope climbs
Rest 5 mins
L1+:B: Metcon (Time)
10 Rounds for time

150m run
15 Air Squats
8 c2b pull ups
5 burpees

F3
F3:A: Metcon (AMRAP - Rounds and Reps)
10 min Cindy
Rest 5 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10/7 cal ab
10 burpees

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