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December 30th WOD

12/31 Classes:
6:00 am, 9:00 am, Noon ONLY!!
1/1 Classes:
9:00 am & 10:00 am ONLY!!

Competitors:

C:A: Metcon (4 Rounds for distance)

Row 30 sec; rest 30 sec; record m each round; x 4; max effort each round, no sandbagging because this is a litmus test for us
Rest 8 min

C:B: Metcon (Calories)

On a 1:30 min clock; x 4; rest 6 min between

15 DL 275/205
Max cals AB

***if weight is too light/heavy then choose a weight you can do unbroken
Rest 10 min before doing C

C:C: Metcon (4 Rounds for time)

For time; x4; rest 6 min between rounds
5 unbroken mu's
7 box over burpees
10 tng PC 135/95

C:D: Metcon (3 Rounds for reps)

3 sets

Max 1Phspu
Max strict pull ups

Level 1:

L1:A: Weighted Reverse Lunges (5x6)

@3011; build to a tough set; no rest

L1:A2: CS Snow Angel (5x12; all sets should be tough )

L1:B: Metcon (Time)

For time

Buy in
30 db thrusters 40/25

Then
5 rounds
12 pull ups
15 kbs 53/35

Rx+

50 db thrusters 50/35

Then
5 rounds
12 c2b pull ups
12 kbs 70/53

Level 2:

L2:A: Deadlift (5x8)

@3010; no rest
Advanced:
@201X0; 5x5; build to a tough set; no rest

L2:A2: DB Bench Press ( 5x8)

@40X1; rest 90 sec
Advanced:
@20X1; 5x8; rest 2 min

L2:B: Metcon (AMRAP - Rounds and Reps)

5 min amrap

8 slam balls 30/20
8 supermans
8 hr push ups
1 shuttle run

**advanced; no shuttle run
Rest 2 min

L2:C: Metcon (AMRAP - Rounds and Reps)

3 min amrap

5 burpees
5 kb deadlifts 35/26

***advanced:
7 burpees
10 kb DL 80/53

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