March 20th WOD

Level 1
L1:A: Weighted Reverse Lunges (5x8/leg)
build to a tough set; if you are doing the open, do Rx+
L1:B: Metcon (Time)
3 rounds for time

20 oh walking lunges 45/25
20 pull ups
200m run
Level 1 Rx+
L1+:A: Thruster (3-3-3-2-2-2-2)
build to a heavy double; rest as needed
L1+:B: Metcon (Time)
3 rounds

50 du's
20 thrusters
15 burpees
F3:A1: Walking Lunges (5x 8-15/leg)
Db walking lunge; advanced go heavier
F3:A2: V-Ups (5x 15-30)
V-ups/ sit ups;
F3:B: Metcon (Time)
For time

30/21 cal ab
20-30 ring rows
20/14 cal ab
20-30 ring rows
30/21 cal ab

Advanced do pull ups
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE:A1: DB Hammer Curls (5x8)
@3010; no rest
SE:A2: Across the body skull crushers (5x8)
@3010; 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



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM