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March 6th WOD

3.6.2018

Level 1
L1:A: Weighted Reverse Lunges (@20X1; 5x8/leg )
build to a tough set; rest 3 mins between sets
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins between

20 wall balls 20/14
15 t2b
10 hpc 115/80

Level 1 Rx+
L1+:A: Front Squat (See Below)
@20X1; 5@70%,5@72.5%, 5(reps)x2@75%, 5(reps)x2@77.5%
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 mins between

20 wall balls 30/20
15 t2b
10 P Snatch 115/80

F3
F3:A1: DB Reverse Lunges (@20X1; 5x8/leg)
build each set; no rest
F3:A2: CS - Reverse Fly (@2120; 5x10)
rest 60 secs before A1
F3:B: Metcon (Calories)
30/30 ab; x10; record total cals

Sol Endurance
SE:A: 5k Row (Time)
Max Effort 5k Row
SE:B: Metcon (Time)
For time

50 strict pull ups
100 sit ups
400m pinch plate 25/15
Walk around mall w/med ball oh 30/20
Run 800m

Competitors
Comp: 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