Blog

May 8th WOD

5/8/2017

Level 1
L1:A: Metcon (Weight)
16 min emom

Min 1-8-10 db walking lunges/leg; build each set
Min 2- 6 db strict press@50X2; all sets working
L1:B: Metcon (AMRAP - Reps)
12 min ascending amrap

2-4-6...

Pull ups
Sit ups
Kbs 53/35

Level 1 Rx+
1+:A1: Weighted Reverse Lunges (5x6/leg)
@20X1; build to a tough set; no rest
1+:A2: Monster walks (5x75')
rest 3 mins
L1+:B: Weighted Pull-ups (5-5-3-3-1-1-1; find a 1 Rm)
@10X1; this should take around 20 mins
L1+:C: 1600m Ski (Time)

F3
F3:A1: Back Squat (5x6)
@21X1; build to a tough set; no rest
F3:A2: Reverse cross step lunges (5x8-10/leg; )
@2011; rest 2 mins
F3:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

F3 Advanced
F3+:A: Front Squat (5x6)
@3010; all sets working
F3+:B: Metcon (Time)
5 Rounds
400m Run
21 Kettlebell swings, 53#/35#
12 Pull-Ups

Sol Endurance
SE:A1: Renegade Row (5x8/side)
@2010; no rest
SE:A2: V-Ups (20-30 x5)
rest 2 mins
SE:B1: CS - Reverse Fly (4x10)
@2020; no rest
SE:B2: CS 90/90 (4x10)
Crossover Symmetry 90/90
@2020; no rest
SE:B3: Push-ups (4x Max reps)
@10X1; rest 2 mins
SE:C: 50 cal AB (Time)

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