Blog

September 13th WOD

9/13/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (Weight)
14 min Emom
Min 1- 6 push press@20X1; build each round
Min 2- 8-16 t2b or 15-25 sit ups
Rest 3 mins
L1+:A: Push press+Power jerk (every 3 mins perform 2 push press+ 2 Power jerk)
15 min emom; start at 65% of Jerk; build each round
L1:B: Skull Crushers (3x10)
@3010; rest 2 min between sets
L1:C: Metcon (Time)
For time

Run 400m
50 burpees
F3
F3:A1: OH Walking Lunges - Plate (5x50')
with a Plate - Distance
no rest
F3:A2: Strict Pull-Ups/Powell Raise (Max Pull Ups; 5x8 Powell Raise)
Strict Pull-Ups or Powell Raise
@3010;5x8; advanced; max pull ups@2010; rest 2 mins before A1
F3:B: Metcon (Time)
5 rounds Cindy
5 pull ups
10 push ups
15 air squats

Intermediate

10 rounds
F3+:B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Sol Endurance
SE:A: Metcon (AMRAP - Rounds and Reps)
Every 4 mins for 60 mins perform

3 rope climb
21 Kbs 53/35
Run 200m
15 back extensions

***if you don't make it in the allotted time turn it into an amrap

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