Blog

March 7th WOD

3/7/2017
Level 1
L1:A: Push Press + Jerk (2+1 x 8)
build to a tough complex; rest as needed
L1:B: Metcon (Time)
For time

60 cal row
50 Hr push ups
40 pull ups
30 Db C&J 50/35
Level 1 Rx+
L1+:A: Push Press (5-5-3-3-2-2-2)
start @60% and build to a tough double
L1+:B: Metcon (AMRAP - Reps)
7 min ascending amrap

3-6-9-12...

Db thrusters 50/35
Cal ab
F3
F3:A1: Monster walks (5x75')
no rest
F3:A2: Powell Raise (5x8)
@3010; rest 2 mins
F3:B: Metcon (Time)
For time

Row 1500m
30-50 ring rows
30-50 air squats
50-100 sit ups
F3 Advanced
F3+:A: Back Squat (5 x 5)
@32X1; build to a tough set
F3+:B: Metcon (Time)
For time

Row 1000m
50 pull ups
100 v-ups
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

***compare time to Jan 3
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