Blog

March 6th WOD

3/6/2017
Level 1
L1:A: Deadlift (8x3)
@20X1; build to a daily Max triple; rest 3 mins between sets
L1:B: Metcon (Time)
For time

25-20-15

Kbs 53/35
Db thruster 50/35
V-ups

***scale Db appropriately, weight should allow to you finish all rounds in at most 2 sets
Level 1 Rx+
L1+:A: Clean (21 min e3mom; *See Comment**)
21 min e3mom; every 3 mins for 4 sets perform 3 cleans; for the remaining 3 sets perform 2 sets; start at 60% and build
L1+:B: Metcon (Time)
For time
Rx+

25-20-15

PC 135/95
Strict hspu
F3
F3:A1: GHD Back Extensions (5x10-15)
@3010
F3:A2: Metcon (No Measure)
Negative push ups@6010; 5x6-8
F3:B: Metcon (AMRAP - Reps)
14 min amrap

400m run
10-30 walking lunges
6-10 burpees
Ski 200m
F3 Advanced
F3:A: Single Leg Deadlift (5x8)
@3010; all sets working; rest 2 min
F3:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9-12...

Kbdl 70/53
2x Hr push ups
Sol Endurance
SE:A: Weighted Pull-ups (5x2(2reps), 4x1(1reps))
@22X1; all sets working; if you don't have pull ups do CS ATYT@3020; 5x8; rest 2 mins between sets
SE:B: Close Grip Bench Press (8x2)
@22X1; build to a tough double
SE:C: Metcon (Time)
Ski 3000m for time
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