Blog

March 23rd WOD

3/24/2016

Competitors

C: Metcon (No Measure)
Open 16.5

Level 1
L1:A: Shoulder Press (5-3-2-2-1-1-1; find a 1 rm)
@20X1; rest 3+ mins
L1:B: Sorenson (Time)
Max hold- Back Extension; 1 attempt
L1:C: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Level 2
L2:A: DB Strict Press (5x8)
@30X1; build to a tough set
L2:B: 500m Row (Time)
Max Effort 500m Row
Rest 5 min
L2:C: Metcon (AMRAP - Rounds and Reps)
12 min amrap
10 supermans
8 wall balls 14/8
6 burpees
Run 200m

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