Blog

November 25th WOD

11/25/2016
Today's classes: 9:00am, 10:00am, 5:15pm
Level 1
L1:A: Hang Power Clean ( 8x3)
start at 60% and build to a tough triple; rest 3 mins between sets
L1:B: Metcon (AMRAP - Reps)
9 min amrap

3-6-9-12...

DL@53-60%
T2b or v-ups
L1+:B: Metcon (AMRAP - Reps)
7 min amrap

3-6-9-12...

Clean and jerks 135/95
T2b
F3
F3:A1: Back Squat (5x6)
@32X1; no rest; advanced do 6x4@20X1; build to a tough set
F3:A2: CS - ATYT ( 5x10)
@2020; rest 2 mins before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 burpees
12 box steps ups
15 ring rows
200m

Advanced

20 burpees
20 box jumps 24/20
20 pull ups
200m run
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