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Feb. 16th WOD

2/17/2017
Presidents' Day Schedule - Feb. 20
6 am, 9 am, 4:15 pm, 5:15 pm ONLY
Level 1
L1:A: Front Squat (5-5-3-3-1-1-1)
@10X1; build to a new 1 Rm; rest 3 mins between sets once load exceeds 70%
L1:B: Metcon (Time)
For time; **compare times to Jan 10

70 pull ups
40 cal row

***do not rip
L1+:B: Metcon (Time)
For time; **compare times to Jan 10

60 strict pull ups
50 cal row
F3
F3:A1: Deadlift (5x8)
@2010; build based on coach's discrection
F3:A2: Metcon (No Measure)
Side to Side Plank;
walk hands to left 2' and then back holding a plank for 60-100 sec
rest 2 min before A1
F3:B: Metcon (Calories)
30/30 ab; x 14; record total calories
F3 Advanced
3+:A1: Single Leg Deadlift (5x6/leg)
all sets working
3+:A2: Metcon (No Measure)
side to side push-ups over plate; 5x14-25
rest 2 mins before A1
F3+:B: Metcon (4 Rounds for calories)
1 min max effort ab; x4 rest 6 mins

***this is 100% effort and should be very very hard
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