Blog

May 22nd WOD

5/22/2017
Level 1
L1:A: Front Squat (6x4)
@12X1; build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (Time)
For time

Run 400m
30 t2b
30 thrusters 95/65
30 burpees
Run 400m
Level 1 Rx+
L1+:A: Power Clean+Hang Power Clean (1+1 x8)
PC+hang PC clean above knee; start at 60% and build; rest as needed
L1+:B: Metcon (Time)
For time

Buy in

10 ring mu's

Then

15 C&J 135/95
400m run
40 t2b
400m run
15 C&J
F3
F3:A: Hip Circle Back Squat (8x4)
@20X1; build to a tough set; rest 3 mins between sets
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

7 ring rows
9 sit ups
11 push ups
13/9 cal ski
F3 Advanced
F3+:A: Front Squat (20 min e2mom; 3 front squats@3010)
F3+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

20 oh walking lunges total 45/25
20 v-ups
Run 200m
Sol Endurance
SE:A1: Back Squat (5x10)
@10X1; all sets working
SE:A2: Land mine single arm row (5x8)
@2010; no rest
SE:A3: Weighted Push-Ups (5x10)
@20X1; rest 3 mins before A1
SE:B: Metcon (Calories)
30/30 ab; x18; rest 4 mins between rounds 9 and 10; 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