Blog

May 15th WOD

5/15/2017

Level 1
L1:A: Front Squat (5x6)
@23X1; build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

8 PC@49-58%
6 front squats
4 burpees
200m run

Level 1 Rx+
L1+:A: Clean + Hang Clean (1+2 x8)
Above the Knee. start at 60% and build; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 T2B
12 PC 135/95
9 Front Squats
6 bar over burpees
3 bar mu's

F3
F3:A: Hip Circle Back Squat (6x5)
@21X1; build to a tough set; rest 3 mins between sets
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 ring rows
15 sit ups
15 air squats
200m run

F3 Advanced
F3+:A: Front Squat (8x4)
@3010; build to a tough set of 4 reps; rest as needed
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 pull ups
15 t2b
15 gb squats 53/35

Sol Endurance
SE:A1: Back Squat (5x12)
@10X1; all sets working
SE:A2: Land mine single arm row (5x6)
@3010; no rest
SE:A3: Weighted Push-Ups (5x12)
@20X1; rest 3 mins before A1
SE:B: Metcon (Calories)
30/30 ab; x15; record total cals

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