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October 25th WOD

10/25/2016
Next Monday, for Halloween, we will be canceling the 6:15 & 7:15pm classes. Join us at 4:15 & 5:15 for your afternoon workout!!
Level 1
L1:A: Deadlift (5x5)
start at 70% and find a daily 5 rep max; rest 3 mins between sets
L1:B: Metcon (Time)
For time

50 alternating Db snatch 50/35
40 burpees
30 push ups
20 deadlifts@58-65%

Rest 3 mins (include in time)

Then

Run 1 mile

(Total time but make note of your mile time in the notes)
Level 1 Rx+
L1+:A: Power Snatch (5-5-3-3-1-1)
build to a daily max
L1+:B: Metcon (Time)
For time
30 PS 135/95
50 side to side push ups
30 DL 315/225

Rest 3 mins (include in time)

Then

Run 1 mile

(Total time)
F3
F3:A: Deadlift (5x8-10)
@3010; advanced do 5x4-6; build to a tough set
F3:B: Metcon (Time)
For time

50/35 cal ab
50 alternating single arm Db strict press; advanced do barbell strict press@95/65
50 supermans; advanced; 50 DL@135/95
Run around mall; advanced; run 1 mile
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
90 min aerobic test

1200m row
20 wall walks
90 double under or 120 singles
200m fw 70/53

***make sure to record scores
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