Blog

November 3rd WOD

11/03/2017

Level 1

L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Metcon (Weight)
Tng PC; 8-8-8-8-8; build each set but don't compromise form
L1:C: Metcon (Time)
For time

30 Front squats 135/95
30 DL
30 bar over burpees

Level 1 Rx+

L1+:A: CS Activation
Crossover Symmetry - Activation
L1+:B: Metcon (Weight)
Tng Power snatch; 8-8-8-8-8; build each set; begin each set with 3-5 ring mus
L1+:C: Metcon (Time)
For time

30 Front squats 185/125
30 DL
30 bar over burpees

F3

F3:A: CS Activation
Crossover Symmetry - Activation
F3:B: Med Ball Cleans (8-8-8-8-8 or 15-20 mins skill work)
F3:C: Metcon (Time)
For time

30 gb squats 26/18 int 44/26 adv 70/53
30 kb Dl
30 burpees

Competitors

Comp: 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