Blog

May 3rd WOD

5/3/2017
L1 & F3
A: Metcon (No Measure)
Strict press+push press+pause jerk; 5+5+5 x5; work on bar path, moving head correctly as bar passes and dipping into the pause jerk; if the bar is heavy for this many reps use a training bar or pvc pipe; this is practice not strength work
B: Metcon (AMRAP - Rounds and Reps)
30 min amrap w/a partner

Alternate 10 rounds 250m row total

Then

Alternate rounds of

200m run
12 air squats
8 pull ups or ring rows
4 burpees
Level 1 Rx+
L1+:A: Metcon (No Measure)
Take 20 mins and practice hs walks; if you have that already then stack plates up and walk over them; continue to challenge yourself if that's easy by adding varying plate heights and number of obstacles
L1+:B: Metcon (AMRAP - Rounds and Reps)
30 min amrap w/a partner

Alternate 10 rounds 250m row total

Then

Alternate rounds of

200m run
12 air squats
8 pull ups or ring rows
4 burpees
Sol Endurance
SE: Track Workout (Time)
Meet at Arcadia High School at 6:00am
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