Blog

October 21st WOD

10/21/2016
Level 1
L1:A: Push Press (20 min E2mom; 3 push press every 2 mins)
build to a tough triple
L1:B: Metcon (Time)
4 rounds for time

15 wall balls 20/14
10 burpees
200m run
Level 1 Rx+
L1+:A: Snatch+Hang Snatch (20 min E2mom; every 2 mins perform 1+1)
snatch+hang snatch; 1+1
L1+:B: Metcon (Time)
3 rounds for time

5 bar mu's
20 hspu
15 pistols/leg
30 du's
F3
F3:A1: Single Arm Dumbell Press (5x8-10)
Single arm alternating Db strict press@3010; advanced bb strict press@2010; 5x6-8; no rest
F3:A2: Sit-ups (5x10-35)
rest 2 mins between
F3:B: Metcon (Time)
3 rounds For time

400m run
25 air squats
5 burpees

Advanced

3 rounds

400m run
30 gb squats 53/35
10 burpees
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