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December 17th WOD

Check your email for the modified holiday week schedule!


Competitors:

C:A: Metcon (AMRAP - Rounds and Reps)
60 min amrap

5 TNg PC 135/95
100m ski
15 sit ups
200m run
25 air squats
30 cal AB
35 kbs 35/26
400m run
1000m row


Level 1:

L1:A: Back Squat (4x8)
@20X1; all sets working, build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap
15 wallballs 20/14
15 t2b
15 pull-ups
1 shuttle run

Rx+
15 hspu
15 ohs 95/65
20 t2b
20 c2b pull-up


Level 2:

L2:A: Deadlift (5x8)
@ 3010; rest as needed; advanced; build to a challenging set
L2:A2: Plank (45-90sec x5)
rest 2 min
L2:B: Metcon (AMRAP - Rounds and Reps)
21 min emom

Min 1- AB for cals
Min 2- amrap
5 kb DL 35/26; advanced 53/35
5 sit ups
Min 3- shuttle run + 8-12 db strict press

*** make sure the pace is sustainable

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