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August 21st WOD

8/21/2017
Level 1
L1:A: Hang Power Clean Above Knee (10 min emom; 2 hpc above the knee)
build to a tough double
L1:B: Back Squat (16 min e2mom; 2 Back squat@10X1 )
build to a tough double
L1:C: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 1 min between

5 clusters 95/65
7 bar over burpees
9 t2b
Run 150m(to bushes)
Level 1 Rx+
L1+:A: Hang Power Clean (10 min emom; 1 HPC )
build to a tough single
L1+:B: Front Squat ( 16 min e2mom; 2 front squat @10X1)
L1+:C: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 1 min between

Run 300m

Then

Amrap with remaining time

5 c&j 135/95
7 pistols total
9 t2b
F3
F3:A: Metcon (No Measure)
10 min burgener progression with pvc
F3:B: Goblet Squat (@22X1; 4x8)
rest 90 secs
F3:C: Metcon (AMRAP - Rounds and Reps)
15 min amrap

12 ring rows/ring pull ups
12 sit ups
12 air squats
12/9 cal ab
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sol Endurance
SE:A: Weighted Pull-ups (@20X1; 8x3)
build to a rough triple; rest as needed
SE:B1: GHD Situps ( 4x20-30)
no rest
SE:B2: DB Military Press (@3010; 4x10 )
rest 3 min before returning to B1
SE:C: Metcon (8 Rounds for time)
800m run; x8; rest 1:30 mins between

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