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Feb 20th WOD

2.20.2018

Level 1
L1:A: Deadlift (6 min e2mom; 2 DL; 6 min emom; 1 DL)
build to a tough double; build to a tough single;
L1:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9-12...

HPC 135/95
Burpees

Level 1 Rx+
L1+:A: Hang Snatch at Knee (10 min emom; 1 Hang Snatch at knee)
build to a tough single
L1+:B: Metcon (AMRAP - Reps)
9 min ascending amrap

3-6-9...

Alt db snatches 50/35
Box over burpees

F3
F3:A1: Trap bar DL (@30X1; 4x10)
build each set; no rest
F3:A2: CS Snow Angel (@2021; 4x10-12)
no rest
F3:A3: CS Archer (@20X1; 4x10-12)
rest 60 secs
F3:B: Metcon (AMRAP - Reps)
9 min ascending amrap

1-2-3-4...

Cal ab
Burpees

Sol Endurance
SE:A: Weighted Pull-ups (@22X1; 4x3(3reps), 5x2(2 reps))
all sets working; if you don't have pull ups do CS ATYT@3020; 5x8; rest 2 mins between sets
SE:B: Close Grip Bench Press (@22X1; 6x4)
all sets working; build to a tough set
SE:C: Metcon (12 Rounds for time)
Ski 500m; x12; rest 1 min between; rest 5 mins between rounds 6 and 7; keep rounds consistent

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