Blog

March 3rd WOD

3/3/2017
Reminder: the Friday 6:15pm class is cancelled for Friday Night Lights!!
Level 1
L1:A: Dumbbell PC (5x8)
rest as needed; this is skill work to prepare for tomorrow
L1:B: Metcon (Time)
For time

Row 1000m
Rest 5 mins
L1:C: Metcon (Time)
For time

Run 800m
Repeat b and c once more

***keep rounds consistent
L1:B: Metcon (Time)
For time

Row 1000m
Rest 5 min
L1:C: Metcon (Time)
For time

Run 800m
F3
F3:A1: Metcon (No Measure)
Fire hydrants@2020; 5x10-12; no rest
F3:A2: CS - ATYT (5x 8-10)
@3010; rest 2 mins
F3:B: Metcon (AMRAP - Reps)
15 min amrap

Run 800m
20-50 air squats
20-50 ring rows
F3+:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

Run 800m
30 back squats 135/95
30 pull 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