December 19th WOD

Holiday Schedule:
Sat, Dec 24th-8 and 9AM classes only. No 10AM or gymnastics.
Mon, Dec 26th- 8 and 9AM classes
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 sh2oh 115/80
15 front squats
200m run
L1:B1: Pull-ups (4x Max reps)
Strict Pull ups@2010; no rest; scale to partner assisted pull ups if you don't have pull ups
L1:B2: V-Ups (4x Max reps)
B2. V-ups; rest 2 mins before returning to B1
L1:C: 500m Ski (Time)
Level 1 Rx+
L1+:A: Metcon (AMRAP - Rounds and Reps)
12 min amrap

12 sh2oh 135/95
8 ohs
Run 200m
1+:B1: Muscle-ups (4 sets; Max ring mu's)
no rest
1+:B2: GHD Situps (4x 25)
rest 2 mins
1+:C: 500m Ski (Time)
F3:A: Metcon (Calories)
30/30 ab; x 12; for Max cals
keep rounds consistent
F3:B1: DB Military Press (4x10)
@3010; no rest
F3:B2: Sit-ups (4x 10-25)
Sit ups or v-ups; rest 2 mins
F3:C: 500m Row (Time)
Max Effort 500m Row
Sol Endurance
SE:A: Close Grip Bench Press (10x2)
@2010; build to a tough set; rest 3 mins between sets
SE:B: Weighted Pull-ups ( 10x2)
@20X1; build to a heavy double
SE:C: Metcon (Time)
For time;x10; rest 1:15 between sets; keep rounds consistent

400m run
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM