October 17th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Turkish Get Up (5-5-3-3-3; each side)
build to a tough set
L1+:A: Push Press + Jerk (3+1 x6)
start at 65% of Pp and build to a tough set
L1:B: Metcon (Time)
For time
75 sit ups
Row 1000m
50 wall balls 20/14
Run around mall
F3:A: Metcon (Weight)
Turkish get up practice; 20 mins; use Db if needed
F3:B: Metcon (AMRAP - Reps)
Every 5 mins for 20 mins complete;

Run 200-400m
10-30 sit ups
8-15 cals ab
10-25 wall balls (coach chooses weight) adv use 20/14
Sol Endurance
SE:A: Weighted Pull-ups (5-5-3-3-1-1-1)
@2010; build to a tough single; rest 45 sec
SE:B: Metcon (8 Rounds for time)
For time; x8; rest 1 min between sets

Run 400m
10 burpees

***keep rounds consistent
SE:C: Metcon (Calories)
Max cals on ab in 10 min



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM