Blog

November 4th WOD

11/4/2016
NO Trail Run Saturday! Good Luck at Ragnar, Endurance Athletes!
Level 1
L1:A: Hang Power Clean (5-5-3-3-2-2-2)
build to a daily 2RM; rest 3+ mins once load exceeds 70%
L1:B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 6 mins
L1:C: Metcon (Time)
For time

20 PC 135/95
Run around mall
Level 1 Rx+
L1+:A: Hang Clean ( 3-3-3-2-2-2-2)
build to a daily 2RM; rest 3+ mins once load exceeds 70%
L1+:B: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Rest 6 mins
L1+:C: Metcon (Time)
For time

30 squat cleans 135/95
Run around mall
F3
F3:A1: Metcon (Weight)
45-90 sec x 5; no rest; adv; back squat@23X1; 5x3; build to a tough triple
F3:A2: CS Snow Angel (5x10)
@2020; rest 90 sec; adv; strict pull ups@2010; 5x Max
F3:B: Metcon (Time)
For time

10-8-6-4-2

Cal ab
Ring rows

Adv

10-9-8...3-2-1

Cal ab
Pull ups
F3:C: Metcon (AMRAP - Reps)
2 min amrap

Max sit ups

Adv

100 sit ups for time
F3+:C: 100 Sit-Ups (Time)
Perform 100 sit-ups for time
Competitors
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