December 5th WOD

Level 1
L1:A: Hang Power Clean (2-1-2-1-2-1-2-1-2-1-2; it's a total of 11 sets)
Start at 70% and build to a tough double; take no more than 2 mins between sets

Once you find your heavy double, take off 15% of the weight and attempt a Max rep HPC at that weight, put reps and weight in notes
L1:B: Metcon (Time)
4 rounds for time

12/leg oh walking lunges w/plate 45/25
15 pull ups
200m run


4 rounds

6 ring mu's
12 pistols/leg
60 du's
F3:A1: DB Reverse Lunges (5x6/leg)
@2010; no rest; advanced add weight; no rest
F3:A2: Powell Raise (5x10)
@3010; rest 90 sec before returning to A1; advanced do strict pull ups@20X1; 5x 6-13
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

Ski 200m
20-40 sit ups
50 ' Monster walk


Run 400m
50 sit ups
50 box step ups 24/20
Sol Endurance
SE:A: Close Grip Bench Press (6x6)
@3010; build to a tough set; rest 3 mins between sets
SE:B: Metcon (Time)
8 rounds for time

12 burpees
12 Rdl Kb 70/53
Run 400m
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