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October 4th WOD

10/4/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Power Clean (3-3-2-2-1-1-(1); build to a 1 Rm)
rest 2-4 mins between 1 rep attempts
Note:follow this rep scheme if you haven't been consistent with this cycle or technique is not there yet; 7-7-5-5-5; build to a tough set; rest 2-4 mins between sets
L1:B: Metcon (Time)
For time
50 burpee pull ups
200m run
Level 1 Rx+
L1+:A: Overhead Squat (3-3-2-2-1-1-(1); build to a 1 Rm)
rest 2-4 mins between 1 rep attempts
L1+:B: Metcon (2 Rounds for reps)
2 attempts for total reps; rest 6 mins between attempts

Max PC 135/95
Rest 6 min
L1+:C: 30 sec Max Cal AB (Calories)
Max calories on the AB in 30 seconds.
F3
F3:A: Deadlift (5x8)
@3010; rest 2 min between sets; focus on maintaining good lower lumbar posture, higher hip position and vertical shins if new
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

Row 500m/bike 0.6 miles/ ski 400/run 400(choose any monostructural movement each round)
15 negative push ups
20 supermans

Advanced

Alternate Run 400m and ski 400m
20 wtd push ups 35/15
20 back extensions
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
60 min amrap

1300m row
15 wall walks
200m fw 53/35
Run around mall

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