Blog

February 16th WOD

2/16/2016
Competitors
C:A: Snatch & OHS (1+1x5)
all sets at 70%+; 25 mins to complete
C:B: Metcon (Time)
For time

21-15-9

Ohs 105/70
Hspu
C:C: Metcon (2 Rounds for reps)
3 min amrap; x2; rest 11 min

25/20 cal AB
Max thrusters 105/70
C:D: 1000m Row (Time)
Max Effort 1000m Row
Level 1
L1:A: Push Press + Jerk ( 1+1x 7)
build to a tough set; rest as needed
L1:B: Metcon (Time)
3 rounds

20 thrusters 95/65
Run 200m

Scale

Db thrusters

Rx+

25 thrusters 105/70
Run 200m
Level 2
L2:A: Metcon (No Measure)
25 min Hang power clean progression;

Hang High pull
Muscle clean
Low hang power
L2:B: Metcon (AMRAP - Reps)
21 min clock

Min 1- run 100m
Min 2- 12 kbs 26/18
Min 3- 8-15 sit ups

Advanced

Run 200m
Kbs @44/35
16-20 sit ups

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