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December 12th WOD

12/12/2016
Level 1
L1:A: Hang Power Clean (5-5-3-3-2-2-1-1-1)
10X1; find a new 1 RM
L1:B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Level 1 Rx+
L1+:A: Hang Power Snatch ( 5-5-3-3-2-2-1-1-1)
10X1; find a new 1 RM
L1+:B: 30 Muscle-Ups (Time)
30 muscle-ups for time
F3
F3:A1: Deadlift ( 5x8-10)
@3010; no rest
advanced do RDL@2010; 5x6-8; build to a tough set
F3:A2: Arnold Press (5x8-10)
@3010; rest 90 sec before returning to A1; Advanced do HS hold; 60-90 sec x5; rest 2 mins between sets
F3:B: Metcon (Time)
For time(reference nov 7 for time)

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

Row cals
Sit ups

Advanced

12-11-10...3-2-1

Ski cals
T2b
Sol Endurance
SE:A: Close Grip Bench Press (8x4)
@3010; build to a tough set; rest 3 mins between sets
SE:B: Weighted Pull-ups (8x3)
@20X1; build to a heavy triple
SE:C: Metcon (8 Rounds for time)
For time;x8; rest 1:30 between sets; keep rounds consistent

400m run
Competitors
C: 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