Blog

May 18th WOD

5/19/2017
Level 1
L1:A1: Back Squat (5x6)
@12X1; build to a tough set; stick to the tempo :)
L1:A2: DB Hammer Curls (5x8)
@3010; all sets working; build off last week; rest 2 mins
L1:B: Metcon (Time)
6 Rounds For time w/a partner

10 thrusters 95/65
15 t2b or v-ups
200m run

***alternate rounds
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e3mom; every 3 mins perform 2 back squat@22X1 and 2 wtd pull ups@10X2; build to a tough set
L1+:B: Metcon (Time)
7 rounds for time

5 bear complex 135/95
10 t2b
F3
F3:A1: DB Reverse Lunges (5x8/leg)
@20X1; no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: DB Bicep Curls (5x8/arm)
@2010; build off curls last week; rest 90 secs
F3:B: Metcon (Time)
For time

10-9-8....

Burpees
Sit ups
F3 Advanced
3+:A1: Back Squat (5x6)
@32X1; build to a tough set
3+:A2: Reverse DB Fly (5x10)
@20X1; rest 2 mins
F3+:B: Metcon (Time)
For Time
10-9-8...

Box over Burpees
V-ups
Pull ups
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