Blog

May 26th WOD

5/26/2017
Level 1
L1:A1: Deadlift (6x4)
@20X1; build to a tough set of 4; stick to the tempo :)
L1:A2: DB Hammer Curls (6x6)
@3010; all sets working; build off last week
L1:B: Metcon (Time)
For time

30 KBS 53/35
30 push ups
30 v-ups
300m run (street)
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e3mom; every 3 mins perform 2 back squat@20X1 and 2 wtd pull ups@10X1; build to off last week
L1+:B: Metcon (Distance)
30/30 row; x4; record m; this is max effort
F3
F3:A1: Walking Lunges (5x8/leg)
@20X1; build off last week; no rest
F3:A2: Monster walks (5x50')
no rest
F3:A3: DB Hammer Curls (5x8/arm)
@2010; build off curls last week; rest 90 secs
F3:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

15 sit ups
10 air squats
5 burpees
1 shuttle run
F3 Advanced
3+:A1: Back Squat (5x5)
@31X1; build to a tough set
3+:A2: Reverse DB Fly (5x8)
@20X1; rest 2 mins
F3+:B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
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