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May 11th WOD

5/11/2017
Level 1
L1:A: Back Squat (5x8)
@30X1; build to a tough set; stick to the tempo because this should not be super heavy
L1:A2: DB Bicep Curls (5x8)
@3010; all sets working; rest 2 mins
L1:B: Metcon (4 Rounds for time)
1 round; x4; rest 2 mins between; keep rounds consistent

10 kbs 53/35
20 v-ups
200m run
Level 1 Rx+
L1+:A: Metcon (2 Rounds for weight)
24 min e3mom; every 3 mins perform 3 back squat@22X1 and 3 wtd pull ups@20X2; build to a tough set
Record final weight for BS and PU as separate rounds.
L1+:B: Fat Fran (Time)
21-15-9

Thruster 115/80
C2b pull ups
***this weight should not be so heavy you have to break up each set into more than 2 segments; scale accordingly
F3
F3:A: Shoulder Press (12 min e2mom; perform 8 bb strict press)
12 min e2mom; every 2 mins perform 8 bb strict press;
build each set to a tough set; during rest period work on oh mobility with a band in the bottom of the ohs position; advanced; same
F3:B: Metcon (Calories)
1 min max cal ab; x5; rest 2 min between
F3+:B: Metcon (Calories)
Advanced; 1 min max cals ab; x3; rest 6 min between
F3:C1: Skull Crushers (3x12)
DB Skull Crushers @3010; no rest
F3:C2: Flutter Kicks (1 minute max kicks; x3)
rest 2 mins; advanced; same
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