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Feb. 28th WOD

2/28/2017
Reminder: the Friday 6:15pm class is cancelled for Friday Night Lights!!
L1:A: Metcon (AMRAP - Rounds and Reps)
10 min amrap

25 cal row
15 row over burpees
Rest 5 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

9 T2b
7 PC 135/95
5 sh2oh
Rest 7 mins
L1:C: 1-Mile Run (Time)
Max Effort 1-Mile Run
Level 1 Rx+
L1+:A: Hang Snatch above knee (10 min E2mom; Every 2 mins perform 2)
hang snatch above knee; build to a tough double
L1+:B: Back Squat (10-8-6-6-6)
@10X1; start at 60% for your first set and build to a tough set of 6
L1+:C: Metcon (4 Rounds for calories)
90 sec Max cal ab; x4; rest 4 mins between; record scores
F3
F3:A: Deadlift (5x12)
@3010; build based on coach's discretion
F3:A2: DB Close Grip Bench Press (5x8)
@3010; build based on coach's discretion; rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 Hr push ups
15 sit ups
Run 200m
F3 Advanced
3+:A1: Deadlift (10-8-6-6-6)
@3010 build to a tough set of 6
3+:A2: Close Grip Bench Press (5x8)
@20X1; rest 2 mins before A1
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

30 hr push ups
30 v-ups
Run 200m
Sol Endurance
SE: Metcon (Time)
5 rounds for time

400m ski
25 sit ups
400m run
25 Kbs 53/35
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