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Feb. 15th WOD

2/15/2017
Presidents' Day Schedule - Feb. 20
6 am, 9 am, 4:15 pm, 5:15 pm ONLY
Level 1
L1:A: Power Clean (6 min e2mom; 3 PC every 2 mins)
PC; build each set
L1:A: Power Clean (10 min e2mom; 2 PC every 2 mins)
build each set
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

60 cal row
50 t2b
40 wall balls 20/14
30 HPC@52-59%
20 pull ups
Level 1 Rx+
L1+:A: Deadlift (6 min e2mom; 3 DL every 2 mins)
build each set
L1+:A: Deadlift (10 min e2mom; 2 DL every 2 mins)
build each set
L1+:B: Metcon (AMRAP - Rounds and Reps)
13 min amrap

55 DL 225/155
55 wall balls 20/14
55 cal row
55 hspu
F3
F3:A1: Deadlift (5x8)
@30X1; build based on coach's discretion; no rest
F3:A2: Push-ups ( 5x6-12)
@3010; rest 3 mins
F3:B: Metcon (Calories)
20 sec Max cals ab; rest 40 secs; x12
F3 Advanced
3+:A1: Romanian Deadlift (5x5)
@3010; all sets working; no rest
3+:A2: Weighted Push-Ups (5x Max reps)
@2010; rest 3 mins; all sets working
F3+:B: Metcon (Calories)
1 min Max cals ab; x4; rest 5 mins between sets; this is Max effort; record scores
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