Blog

October 3rd WOD

10/3/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Front Squat (3-3-2-2-1-1-(1); build to a 1 Rm)
@20X1; rest 2-4 mins between 1 rep attempts
Note:follow this rep scheme if you haven't been consistent with this cycle; 7-7-5-5-5; build to a tough set; rest 2-4 mins between sets
L1:B: Max Plank (Time)
Max Plank
1 attempt (if you get to 10 min write it down and we'll test it another day to find your max, good work!)
L1:C: Metcon (Time)
For time
Run around mall
30 thrusters 95/65
30 burpees over bar
Level 1 Rx+
L1+:A: Clean (10 min Emom; 1 clean; )
build to a max
L1+:B: Toes-To-Bar (1 attempt - Max Reps)
L1+:C: Metcon (Time)
For time
10 ring mu's
Run around mall
32 full cleans 135/95
F3
F3:A1: Back Squat (5x4)
@24X1; build to a tough set; no rest
F3:A2: Powell Raise (5x8)
@3010; rest 60 sec before returning to A1
F3:B: 400m ski (Time)
F3:C: Metcon (AMRAP - Rounds and Reps)
7 min amrap
Run 200m (may use other machines if it's too hot)
15-30 sit ups

Advanced: do t2b
Sol Endurance
SE:A1: Weighted Pull-ups (8x3)
@2010; rest 45 sec
SE:A2: Metcon (3 Rounds for time)
Run 200m; rest 2 min before A1
SE:B: Metcon (6 Rounds for time)
Ski 600m; x6; rest 1:30 min between

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