Blog

March 1st WOD

3/1/2016


Competitors
C:A: Back Squat (10 min emom; 2 Backsquats)
@20X1; build to a tough double
C:B: Metcon (Time)
For time

50 pistols

Then

5 rounds

5 mus
25 wall balls 20/14
30 du's
Rest 5 min
C:C: Metcon (2 Rounds for reps)
3 min amrap; x2; rest 2 min

8 cal row
8 box jumps 24/20


Level 1
L1:A: Back Squat (5-5-3-3-2-2)
@20X1; build to a tough double
L1:B: Metcon (2 Rounds for reps)
4 min ascending amrap; x2; rest 6 min between

3-6-9...

Wall balls 20/14
Pull ups

Rx +

Start each round with 1 mu
Wall ball 30/20


Level 2
L2:A1: Back Squat (5x5)
@33X1; build based on coach's discretion
L2:A2: Powell Raise (5x10)
@30X1; all sets working
L2:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
L2:C: 400m ski (Time)

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