May 5th WOD

Level 1
L1:A: Hang Power Clean (10 min emom; 1 HPC)
build to a tough single; not necessarily a 1RM
L1:B: Tabata Sit Ups (AMRAP - Reps)
note lowest round
L1:C: Metcon (Time)
2 rounds for time

Run around mall w/medball 20/14
30 DL@51-58%
Level 1 Rx+
L1+:A: Power Clean (10 min emom; 1 PC)
build to a new 1RM
L1+:B: Metcon (Time)
15 rounds of Cindy for time
F3:A1: Fire Hydrants (5x10/leg)
@2020; no rest
F3:A2: DB Bicep Curls (5x8)
@3010; build off hammer curls last week; rest 2 mins
3+:A1: Weighted Reverse Lunges (5x6/leg)
3+:A2: Weighted Pull-ups (5-5-3-3-3)
@20X1; build to a tough triple
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
F3:C: Plank (3x90-120 sec)
rest 60 sec between; adv add weight to mid back
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM