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Feb. 14th WOD

2/14/2017
Presidents' Day Schedule - Feb. 20
6 am, 9 am, 4:15 pm, 5:15 pm ONLY
Level 1
L1:A: Back Squat (3-3-3-2-2-2-2)
@10X1; start at 65% and build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (Time)
For time

30 box jumps 24/20
30 Kbs 53/35
200m single arm fw w/Kb that you are using
20 box jumps
20 Kbs 53/35
200m fw
10 box jumps
10 Kbs
Level 1 Rx+
L1+:A: Clean (6 min e2mom; every 2 mins perform 3 cleans )
6 min e2mom; every 2 mins perform 3 cleans building each set(3 sets)
L1+:A: Clean (10 min e2mom; every 2 mins perform 2 cleans )
10 min e2mom; every 2 mins perform 2 cleans building each set(5 sets)
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

Squat clean 165/110
Jerk
Rest 5 mins
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

8 burpees
12 c2b pull ups
Rest 5 mins
L!+:B: Metcon (Calories)
5 min amrap

Max cals ab
F3
F3:A: Back Squat (5x8)
@30X1; build based on coach's discretion
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

12 Kbs 26/18; intermediate 44/26
12-22 ring rows
Run 300m(street)
F3 Advanced
F3+:A: Back Squat (20 min e2mom; every 2 mins perform 2 back squats)
@10X1; build to a tough double
F3+:B: Metcon (Time)
For time

30-20-10

Pull ups
T2b or v-ups
Sol Endurance
SE: Metcon (Time)
4 Rounds For time

Run 800m
15 side to side on 6' bar
15 burpees
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