October 18th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Back Squat (6x4)
@22X1; start at 60% and build to a tough set(4 reps)
L1:A2: Pull-ups (6x13-15)
@10X1; may break up the set and you can kip or butterfly; do not rip; rest 2 mins before returning to A1
L1:B: Metcon (Time)
For time

Run 400m
21 front squats 115/80
Run 300m (road)
15 front squats
Run 200m
9 front squats

*FS from ground
F3:A1: Walking Lunges (5x8-12)
advanced use Db;
F3:A2: Powell Raise (5x8-10)
@2010; advanced do strict pull ups @2010; 5x6-12; rest 60 secs before returning to A1
F3:B: Metcon (5 Rounds for reps)
1:30 min amrap; x5

15 air squats
12 ring rows
10/6 cals ab

Rest 90 secs after each round
Sol Endurance
SE: Metcon (Time)
For time

Run 1 mile
15 rope climbs
Run 800m w/sand bag 80/60
50 Kbs 53/35
Run around mall
100 air squats
200m fw 70/53
30 burpees



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