Blog

May 4th WOD

5/4/2017
Level 1
L1:A: Push Press (9-7-5-3-1)
build to a 1RM; rest 3+ mins once load exceeds 70%
L1:B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Level 1 Rx+
L1+:A: Metcon (No Measure)
Same as Rx
L1+:B: 100 HSPU (Time)
100 hspu for time
***if you struggle with hspu then do rx; we will continue to work on these throughout the year to turn them into a strength
F3
F3:A1: Alternating DB Arnold Press (5x8/arm)
@3010; all sets challenging; build to a tough set
F3:A2: Flutter Kicks (5x 30-70 kicks total)
F3:B: 30/30 - AB (10 Rounds for calories)
30/30; x10
AB(for max cals)
F3+:B: Metcon (Calories)
30/60 ab; x6; 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