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September 5th WOD

9/5/2017


Level 1
L1:A: Front Squat (@10X1; 8-8-8-8-8)
build to a heavy set of 8; rest 3 mins between
L1:B: Metcon (Time)
For time

10 Rounds of Cindy
5 pull ups
10 push ups
15 air squats

Level 1 Rx+
L1+:A: Clean+FrontSquat ( 1+2 x9)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

5 strict hspu
10 alt pistols
15 pull ups

F3
F3:A1: Back Squat (@22X1; 5x6)
build to a tough set; no rest
F3:A2: DB Military Press (@30X1; 5x8)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

15 air squats
12 ring rows
9 push ups
7 cal ski

Competitors
COmp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Metcon (No Measure)
No Endurance

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