Blog

September 6th WOD

9/6/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (Time)
For time

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

Sh2oh 95/65
Burpees

Rx+

Sh2oh 135/95
Bar over burpees
L1:B1: Db oh tricep press ( 4x10-12)
@3010
L1:B2: Metcon (4 Rounds for time)
Run around mall for time; x4
rest 3 min before returning to B1
F3
F3:A1: Metcon (4 Rounds for time)
200m fw w/Db oh and kb; x4
Advanced; use heavier weight
no rest
F3:A2: Plank (60-120sec; x4)
rest 60 sec
F3:B: Metcon (Time)
For time

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

Burpees
Db thrusters 20/10

Intermediate;30/20
Advanced;45/30
Sol Endurance
SE:A: 5k Row (Time)
Max Effort 5k Row
Rest 7 min
SE:B: Metcon (Time)
For time

50 strict pull ups
100 sit ups
400m pinch plate 25/15
Walk around mall w/med ball oh 30/20
Run 800m

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