Blog

September 1st WOD

9/1/2017


Snatch Clinic on Saturday!
No Yoga on Sunday!
Next Monday, September 4th is Labor Day! Remember, we only have classes at 7:00am and 8:00am.

Level 1
L1:A: Deadlift (20-20-20)
take 20 mins to find a 20 Rm; rest 3-5 mins between
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 v-ups
20 hr push ups
200m run

Reference July 28th

L1:C: Skull Crushers (@30X1; 4x10)
all sets working


Level 1 Rx+
L1+:A: Deadlift ( 20-20-20)
take 20 mins to find a 20 Rm; rest 3-5 mins between
L1+:B: Metcon (Time)
10-9-8...3-2-1

Cgbp 155/105
Med ball cleans 30/20

*reference July 28
L1+:C: Skull Crushers (@30X1; 4x10)
all sets working

F3
F3:A: Deadlift (@30X1; 5x8)
build off last week; build to a tough set; rest as needed
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

30 sec plank
10 db strict press 20/10 int 30/15 adv 40/20
12 db walking lunges
14/9 cal ab


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