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March 19th WOD

3.19.2018

Level 1
L1:A: Push Press + Push Jerk (10 min emom; 1 push press+1 push jerk)
build to a tough complex
L1:B: Metcon (Time)
4 Rounds For time

20 v-ups
20 sh2oh 115/80
200m run

Level 1 Rx+
L1+:A: Push jerk + split jerk (10 min emom; 1 push jerk+ 1 split jerk;)
build to a tough complex
L1+:B: Metcon (Time)
4 Rounds For time

25 ghdsu
25 wall balls 20/14
200m run

F3
F3:A1: Filly Z press (@3010; 4x10)
all sets working; no rest
F3:A2: Hollow Rock Hold (45-60 sec x4)
rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 sit ups
8 burpee
8 db sh2oh 35/20
8/5 cal ski

Sol Endurance
SE:A1: DB Hammer Curls (@3010; 5x8)
no rest
SE:A2: Across the body skull crushers (@3010; 5x8)
rest 2 mins
SE:B1: Metcon (5 Rounds for time)
Ski 150m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 175m@97%; rest 5 mins before returning to B1; repeat 4 more times

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