Blog

Feb 6th WOD

2.6.2018

Level 1
L1:A1: Single Leg Deadlift (@20X1; 5x6/leg)
build to a tough set; no rest
L1:A2: Land mine single arm row (@3011; 5x6-8/side)
all sets working; rest 2 mins before A1
L1:B: Metcon (AMRAP - Reps)
10 min amrap

3-6-9...

Alt db snatch 50/35
Box jumps 24/20
Pull ups

Level 1 Rx+
L1+:A: High hang snatch+hang snatch below knee (1+1x3@65% , 1+1x3@75%, 1+1x3@85%)
rest as needed
L1+:B: Metcon (Time)
For time

27-21-15-9-3

PS 75/55
Bar facing burpees
C2b pull ups

F3
F3:A1: Stork Deadlift (@3011; 5x10)
no rest
F3:A2: CS Snow Angel (@2021; 5x10-12)
rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

10 Ring. Rows int/adv pull ups
10 Wall balls 14/8 int/adv 20/14
10/7 Cal Ab

Sol Endurance
SE: Metcon (5 Rounds for reps)
10 min amrap; x5; rest 5 mins between

Run 800m
30 Kbs 53/35
Ski 800m
30 air squats
1 mile ab

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