Blog

May 12th WOD

5/12/2017
Level 1
L1:A1: Metcon (No Measure)
200m tombstone carry w 55/35lb plate; x5
L1:A2: Arnold Press (5x12)
@3010; rest 2 min
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

12 supermans
10 push ups
8 burpees
Level 1 Rx+
1+:A1: Deadlift (3-5-7-10-20-20-20)
@10X1; use the early sets to build to 3 tough sets of 20
1+:A2: Handstand Push-ups (Max Reps x5)
rest 3 mins between
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

12 back ext
10 wtd push ups 55/35
8 burpees
F3
F3:A1: DB Reverse Lunges (5x8/leg)
@20X1; no rest
F3:A2: DB Bicep Curls ( 5x6/arm)
@3010; build off curls last week; rest 2 mins
F3:B: Metcon (Time)
For time

25 ring rows
40 hr push ups
55 sit ups
70 air squats
F3:C: Max Plank (Time)
Max Plank
2 attempts; rest 2 min between
F3 Advanced
3+:A1: Weighted Reverse Lunges (5x4/leg)
@20X1;
3+:A2: Weighted Pull-ups (3-3-2-2-2)
@20X1; build to a tough double
F3+:B: Half Angie (Time)
50 pullups
50 pushups
50 situps
50 airsquats
F3+:C: Max Plank (Time)
Max Plank
2 attempts; rest 2 min between
Competitors
C: Comp WOD (1 Rounds for reps)
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