Blog

December 2nd WOD

12/2/2016
Level 1
L1:A: Hang Power Clean (10x2)
HPC; start at 60% and build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (Time)
For time

30 hpc@55-61%
30 burpees
30 pull ups
30 hr push ups

Rx+

For time

15 HPC 155/105
20 sh2oh
25 c2b pull ups
30 hspu
F3
F3:A1: Deadlift (5x8)
@3010; advanced; 5x5; start at 65% and build; no rest
F3:A2: Metcon (No Measure)
Side to side walks w/hip circle; 5x50';
rest 2 mins
F3:B: Metcon (4 Rounds for time)
Row 500m; x4; rest 2 mins between sets
F3:B+: Metcon (2 Rounds for time)
Advanced; Row 500m; x2
rest 7 mins between
F3:C: Metcon (Time)
For time

75 sit ups

Advanced

125 sit ups
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