Blog

September 2nd WOD

9/2/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Weighted Reverse Lunges (4x8/leg)
@2010; all set working
L1:A2: Side to Side Walk (4x50')
Banded Side to Side Walks
rest 3 min before returning to A1
L1+:A: Front Squat (7x3)
@23X1; build to a tough triple; rest as needed
L1:B: Metcon (4 Rounds for reps)
4 rounds for total reps

Run 400/ski 400/bike 0.6 miles
Max strict pull ups (kip if you have less than 5 at a time, no kip if you can't do strict pull ups)
F3
F3:A1: DB Reverse Lunges (4x 8/leg)
@3010
F3:A2: Powell Raise (4 x8)
@3010; adv; pull ups@2010;4x max reps; rest 90 sec before A1
F3:B: Metcon (Time)
3 rounds for time(Helen)

400m
12 pull ups
21 Kbs 35/18

Advanced

4 rounds

53/35 Kbs

***keep rounds consistent

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