Blog

February 18th WOD

2/18/2016
Competitors
C:A: Power Clean (1.2.1)
build to a tough cluster; 25 mins to complete
C:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 min

2-4-6-8....

PC 135/95
Box jumps 24/20
Rest 5 min
C:C: Metcon (3 Rounds for time)
For time; x3; rest 2 min

3 rounds

10 c2b pull ups
10 cal AB
C:D: CS - Recovery (No Measure)
Crossover Symmetry - Recovery


Level 1
L1:A: 1.25 Backsquat ( 5x3)
build to a tough triple; Rx+; do front squats
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 front squats@50-65% 1rm
15 t2b
15 pull ups
Run 400m

Rx+

15 front squats 135/95
15 t2b
15 c2b pull ups
Run 200m


Level 2
L2:A: Metcon (2 Rounds for reps)
3 min amrap; x 2; rest 2 min

12 sit ups
10 kb DL 53/35
8 burpees

Advanced

12 t2b
12 kb DL 70/53
12 burpees
L2:B: Run Around The Mall (Time)
L2:C: Metcon (AMRAP - Reps)
15 min emom

Min 1- 1 min plank
Min 2- 12-16 back extensions
Min 3- res

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