Blog

March 3rd WOD

3/3/2016


Competitors
C:A: Metcon (Time)
16.2


Level 1
L1:A: Concentric Back squat (5x3)
@10X1; build to a tough triple
L1:B: Metcon (Time)
For time

400m single arm fw 53/35
80 walking lunges
60 kbs 53/35
40 box jumps 24/20
20 manmakers 40/20
Run around mall

22 min time cap

Rx +

Kb 70/53
Oh walking lunges 25/10
Manmakers 50/30


Level 2
L2:A: Back Squat (5x6)
@33X1; build based on coach's discretion
L2:A2: CS Snow Angel (5x10)
@3030; use inside of rack if busy
L2:B: Metcon (Time)
For time

Run around mall
50 cal ski
50 sit ups
50 air squats
Run around mall

Advanced

Run around mall
75 cal ski
75 t2b
75 gb squats 44/26
Run around mall

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