Blog

October 31st WOD

10/31/2016
Happy Halloween! Remember that we are only running afternoon/evening classes at 4:15 and 5:15 tonight!!! NO 6:15, 7:15 or weighlifting!
Level 1
L1:A: Back Squat ( 10 min Emom; 2 Backsquats)
@20X1; build to a tough double
L1:B: Metcon (AMRAP - Rounds and Reps)
21 min amrap

20 Kbs 53/35
20 box jumps 24/20
20 v-ups
Run 400m
Level 1 Rx+
L1+:A: Front Squat (10 min Emom; 2 front squats)
@10X1; build to a tough double
L1+:B: Metcon (AMRAP - Rounds and Reps)
21 min amrap
5 hang power cleans 135/95
6 front squats
7 bar over burpees
8 evil wheels
Run 200m
F3
F3:A1: Back Squat ( 6x3 )
@33X1; Maintain good tempo; build based on coach's discretion; advanced do 6x4@20X1; build to a tough set
F3:A2: Powell Raise ( 6x6)
@3010; all sets working; advanced do strict pull ups@20X1; 6x6-12
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 air squats
10 ring rows
5 burpees
Run 400m

Advanced

30 air squats
20 pull ups
10 burpees
200m run
Sol Endurance
SE:A: Weighted Pull-ups (5-5-3-3-3)
@20X1; start @60% and build; if you don't have pull ups do iron scap
SE:B: Metcon (Time)
3 rounds for time

800m run
50 flutter kicks
50 air squats
SE:C: Tabata Sit Ups (AMRAP - Reps)

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