Blog

September 27th WOD

9/27/2016
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: Push Press + Jerk (12 min Emom; 1+1)
build to a tough complex; rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

200m fw w/kb and Db oh
20 box step overs 24/20
Ski 200m
Level 1 Rx+
L1+:A: Snatch Grip Push Press + OHS (1+1 x8)
build to a tough complex; rest as needed
L1+:B: Metcon (Time)
5 rounds

15 ohs 95/65
Run 400m
F3
F3:A: Deadlift (5x 8-10)
@3010; advanced; Dl@20X1; 7x2;all sets working
F3:B: Metcon (Time)
For time

10-9-8...3-2-1

Kbs 26/18
Cal ski

Advanced

DL 185/125
Burpees over bar
F3:C: Run Around The Mall (Time)
Sol Endurance
SE: Metcon (3 Rounds for reps)
15 min amrap; x3; rest 5 min between

30 oh walking lunges 45/25
30 back ext
30 Ghd sit ups
30 Db strict press 25/15
Run 1 mile

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