Blog

October 20th WOD

10/20/2016
Level 1
L1:A: Metcon (No Measure)
15 min du's practice

Those that have du's do Flight simulator for time
L1:B: Metcon (Time)
3 rounds for time

500m row
15 box jumps 24/20
400m run
30 sit ups
Level 1 Rx+
L1+:A: Flight Simulator (Time)
DUs
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*Should be unbroken sets!
L1+:B: Metcon (Time)
3 rounds for time

50' hs walk
15 Kbs 70/53
400m run
3 ring mu's
F3
F3:A: Metcon (No Measure)
15 mins Z1 work or practice du's
F3:B: Metcon (Time)
For time

1000m ski
50/35 cal ab
1000m row
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