Blog

September 30th WOD

9/30/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Clean and Jerk (24 min e2mom; every 2 mins perform 2 C&J)
if you haven't practiced these much or it's been awhile do 5-8 reps every 2 mins with weight under 40% to work on tech
L1:B: Metcon (2 Rounds for reps)
3 min amrap; x2; rest 2 min between

10 front squats from rack@48-57%
12 Kbs 53/35
Rest 5 min
L1:C: Metcon (Time)
For time

Run around mall
40 Kbs 53/35

***30 burpee penalty for not going unbroken on kb
**2 scores; score run separately and put in score for total time
L1:C: Run Around The Mall (Time)
Level 1 Rx+
L1+:A: Snatch (24 min E2mom; every 2 mins perform 2 snatch)
build to a tough double
L1+:B: Metcon (2 Rounds for reps)
3 min amrap; x2; rest 2 min between

10 front squats 185/125
12 hspu(standard set up is 1 45lb plate on each side w/abmat in middle)
Rest 5 mins
L1+:C: Metcon (Time)
For time

50 thrusters 95/65

***if you're over 4 mins run around mall :)
F3
F3:A: Stork Deadlift (5x8)
@3010; advanced; Rdl@2010; 5x3; rest as needed
F3:B: Metcon (Time)
3 rounds for time
400m run
15 ring rows
12 Kbdl 53/35

Advanced

4 rounds
400m run
15 pull ups
15 DL@48-52%

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