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Feb 19th WOD

2.19.2018

Modified Classes:
6:00am, 9:00am, 4:15pm, 5:15pm classes only!

Level 1
L1:A: Back Squat (10 min emom; 1 Back squats@20X1)
build to a tough double
L1:B: Metcon (5 Rounds for reps)
5 Rounds for total reps

Min 1-Max pull ups
Min 2-Max t2b
Min 3-Max wall balls 20/14
Min 4-rest

***choose sustainable numbers

Level 1 Rx+
L1+:A: Clean (10 min emom; 1 Clean)
build to a tough
L1+:B: Metcon (5 Rounds for reps)
5 Rounds for total reps

Min 1-max c2b
Min 2-max t2b
Min 3-max wall balls 20/14
Min 4-max cals ab

***choose sustainable numbers

F3
F3:A: Metcon (No Measure)
Calf and ankle mobility; 5-10 mins
F3:B: Reverse cross step lunges (@20X1; 5x10/leg)
Db reverse crossover lunges
build each set; rest 60 secs between sets
F3:C: Metcon (5 Rounds for reps)
5 Rounds for total reps

Min 1- max sit ups/t2b
Min 2- max CS pulldowns/pull ups
Min 3- max Cals ab
Min 4- rest

Sol Endurance
SE: Metcon (Time)
For time

1 mile ski
100 sit ups
100 Kbs 53/35
1 mile run

Competitors
Comp: 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