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September 11th WOD

9/11/2017


Level 1
L1:A: Weighted Reverse Lunges (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

11 reps of each moment

Front squat 135/95
Hpc
Dl
Bar over burpees
T2b
200m run


Level 1 Rx+
L1+:A: Front Squat (6-6-6-6-6)
build to a tough set of 6
L1+:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

11 reps of each moment

Front squat 135/95
Hpc
Dl
Bar over burpees
T2b
200m run


F3
F3:A1: Weighted Reverse Lunges (@20X1; 5x8)
build to a tough set; no rest
F3:A2: DB Military Press (@30X1; 5x10)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

11 reps each

Gb squats 26/18 44/26 adv 70/53
Kbs
Sit up
Burpees
400m run


Sol Endurance
SE:A: Weighted Pull-ups (@20X1; 10x1)
build to a tough single; rest as needed
SE:B1: GHD Situps (4x30-40)
no rest
SE:B2: Handstand Hold (4x45 secs)
no rest
SE:B3: DB Military Press (@2010; 4x10 )
rest 3 min before returning to B1
SE:C1: Metcon (2 Rounds for reps)
1 mile ski; x2; rest 2 mins between
SE:C2: Metcon (2 Rounds for time)
1 mile run; x2; rest 2 mins before b1


Competitors
Comp: 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