Blog

March 20th WOD

3.20.2018

Level 1
L1:A: Back Squat (@20X1; 8-8-8-8-8)
build to a tough set of 8; 2-3 mins between
L1:B: Metcon (3 Rounds for time)
For time; x3; rest 2 mins between rounds

30 oh walking lunges 45/25
20 pull ups
10 burpees

Level 1 Rx+
L1+:A: Front Squat (@20X1; 8-8-8-8)
build to an 8rm; rest as needed
L1+:B: Metcon (3 Rounds for time)
For time; x3; rest 2 mins between rounds

30 alt pistols
20 c2b pull ups
10 burpees

F3
F3:A1: DB Reverse Lunges (@20X1; 5x8/leg)
build each set; no rest
F3:A2: CS - Reverse Fly (@2120; 5x10)
rest 60 secs before A1
F3:B: Metcon (Time)
For time

10-9-8...3-2-1

Cal ab
Ring rows/pull ups

Sol Endurance
SE: Metcon (Time)
For time

1 mile ski
100 sit ups
100 Kbs 53/35
1 mile run

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