Blog

March 21st WOD

3.21.2018

Level 1
L1:A: Hang Power Clean (10 min emom; 1 hpc)
build to a tough set
L1:B: Metcon (4 Rounds for reps)
2 min amrap; x4; rest 1 min between

8 PC 135/95
6 Bar over burpees

Level 1 Rx+
L1+:A: Power Clean (10 min emom; 1 PC)
build to a tough single
L1+:B: Metcon (4 Rounds for reps)
2 min amrap; x4; rest 1 min between

8 PC 155/105
6 bar facing burpees

F3
F3:A1: Deadlift (@3010; 4x8)
all sets working; no rest
F3:A2: Push-ups (@3010; 4x10-12)
rest 60 secs
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 push ups
10 kbs 53/35
10 sit ups

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