Blog

September 26th WOD

9/26/2016
Saturday schedule changes this weekend!! Classes will now be at 8:00am, 9:00am, and 10:00am.
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (12 min Emom: 2 Backsquats)
Backsquats@10X1; build to a tough double
L1:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap
Buy in 400m run

Then
3-6-9-12
Pull ups
Gb Air squats 53/35
Sit ups/v-ups
Level 1 Rx+
L1+:A: Clean (24 min E2mom; every 2 mins perform 2 cleans)
build to a tough double
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

3-6-9-12....
C&J 135/95
T2b
F3
F3:A: Back Squat (4x6-8)
@33X1; rest 1-3 mins between sets; advanced use 30X1; 4x4-6; build to a tough set
F3:B: Metcon (2 Rounds for reps)
10 min amrap;x2 ; 3 min rest between

12/8 cal ski
8-30 Db thrusters 20/10 adv 40/25
60-120 sec plank
Sol Endurance
SE:A1: Weighted Pull-ups (4x6)
@2010; rest 45 sec
SE:A2: Strict Toes-To-Bar (4x12-15)
@3030; rest 45 sec
SE:A3: Metcon (4 Rounds for time)
Run Around the Mall x4
SE:B: Metcon (5 Rounds for time)
Ski 500m; x5; rest 2 min between

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