Blog

March 31st WOD

3/31/2017
Level 1
L1:A1: Pendlay Row (@3010; 4x10)
L1:A2: Evil Wheel (4x10)
rest 2 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 pull ups
200m run
Level 1 Rx+
1+:A1: Wide Grip Pull-Ups (@3010; 4x10-15)
1+:A2: Evil Wheel (4x15)
rest 2 mins
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

12 dl 225/155
200m run
F3
F3:A1: DB Hammer Curls (5x10)
@3010; 5x10; no rest
F3:A2: Powell Raise (5x10)
@3010; rest 2
F3:B: Metcon (AMRAP - Reps)
15 min amrap

20-40 supermans
15-30 wall balls 14/8
10-20 ring rows
400m run
F3 Advanced
3+:A1: Wide Grip Pull-Ups (@3010; 5x6-8)
3+:A2: Hollow Rock Hold (60-90 sec; x5)
F3+:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

25 dl 185/125
20 wall balls 20/14
15 pull ups
400m run
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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