Blog

September 20th WOD

9/20/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Deadlift (5-3-1-5-3-1)
@20X1; wave load@ 77.5%,85%,92.5%; 82.5%,90%,97.5%; rest 3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 Dl@53-60%
12 v-ups
1 shuttle run
Rest 3 mins
L1:C: Metcon (AMRAP - Rounds and Reps)
5 min amrap

6 cal ab/ski
12 walking lunges total
Level 1 Rx+
L1+:A: Power Clean (5-5-3-3-1-1-1)
build to a tough single; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 tng PC 135/95
12 t2b
Rest 3 min
L1+:C: Metcon (AMRAP - Rounds and Reps)
5 min amrap

4 Curtis p's
1 shuttle run
F3
F3:A: Deadlift (5x6)
@4011; advanced do single leg dl@2010; 5x6; rest as needed
F3:A2: Push-Ups (5x6-20)
@3010; advanced add weight
F3:B: Metcon (Time)
For time
2000 m ski
20-50 slam balls

Advanced
2400m ski
50-75 slam balls
Sol Endurance
SE:A: Metcon (4 Rounds for reps)
Every 10 mins; x4; rest 2 mins between
Run 800m
25 Backsquats@ bw/0.75
200m fw 53/35
30 box step ups 24/20

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