Blog

May 19th WOD

5/19/2016

Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
17 min amrap

W/a partner

30 cal row
30 kbs 53/35
30 burpees
Run 800m as team

***switch as needed
Rest 5 min
L1:B: Metcon (Time)
For time

W/a partner
14-13-12...3-2-1

T2b
200m run after t2b

Alt round w/partner
Example: partner 1 does round of 14 and runs 200m, partner 2 then does 13 t2b and runs 200m

Level 2
L2:A: Metcon (AMRAP - Rounds and Reps)
Every 4 min for 40 min complete:

Run 400m/ski 400m
10 ring rows
10 push ups
10 sit ups

Advanced

Run 400m
10 pull ups
10 Wtd push ups 35/15
10 t2b

Competitors
C:A: Metcon (No Measure)
Not for time

100 cal AB
Run 1 mile
100 kbs 53/35
100 burpees

***break up anyway you want

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