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January 12th WOD

1.12.2018

In observance of Martin Luther King Day, Monday schedule is as follows:
8:00am, 9:00am, noon, 4:15pm, 5:15pm only!

Level 1
L1:A1: Good Mornings (@30X1; 5x8)
build to a tough set; no rest
L1:A2: CS - ATYT (@2020; 5x8)
rest 60 secs before A1
L1+:A: Clean and Jerk (3x3@70%, 3x3@75%; 3x3@80%)
1-2 mins between sets
L1:B: Metcon (Time)
For time

400m run
30 pull ups
20 PC 135/95
10 front squats 135/95

Rx+

400m run
30 c2b pull ups
20 pc 165/110
10 front squats 165/110
F3
F3:A1: Deadlift (@30X1; 5x8)
build each set; no rest
F3:A2: CS - ATYT (@2020; 5x8)
rest 60 secs
F3:B: Metcon (AMRAP - Reps)
8 min amrap

2-4-6...

Cal ab
Burpees
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