Blog

October 13th WOD

10/13/2016


Competitors


Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD


Level 1


L1:A: Mobility (No Measure)
L1:B: Metcon (Time)
4 Rounds For time

Run 400m
5 burpees
Ski 400 or Row 500m
10 pull ups
20 air squats
30 sit ups

**keep rounds consistent; start slower than you think

F3

F3: Metcon (AMRAP - Rounds and Reps)
24 min amrap

Run 400m
5 burpees
Ski 400/ run 400/bike .6/row 500
15 ring rows
Run 200m
20 air squats
20 set ups

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