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August 14th WOD

8/14/2017
Level 1
L1:A: Mid Hang PC + Low Hang PC (above knee) (8 min emom; every min perform 1 mhpc +2 lhpc above)
build to a tough complex
L1:B: Back Squat (16 min e2mom; 4 Back squat@10X1 )
build to a tough set;
L1:C: Metcon (Time)
5 rounds for time

9 v-ups
12 pull ups
15 box jumps 24/20
Level 1 Rx+
L1+:A: Low Hang PC below knee + Hang PC above knee (10 min emom; 1 L HPC below knee+1 HPC above knee)
build to a tough set
L1+:B: Back Squat (16 min e2mom; 4 Back squat@10X1 )
build to a tough set;
L1+:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap

3 Rope climbs
5 PC 185/125
25' hs walk
200m run
F3
F3:A: Back Squat (@4211; 5x6)
advanced @20X1; 5x5; rest as needed
F3:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

10-26 ring rows
Run 200m
10-26 sit ups
Run 200m
10-26 Kbs 35/18
Sol Endurance
SE:A1: Weighted Pull-ups (@2010; 5x6)
rest 45 sec
SE:A2: Strict Toes-To-Bar (@3030; 5x10-14)
rest 45 sec
SE:A3: DB Military Press (@3010; 5x10)
rest 3 min before returning to A1
SE:B: Metcon (6 Rounds for time)
800m run; x6; rest 2 mins between
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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