Blog

January 13th Wod

Competitors

C:A: Metcon (Time)

For time

1000m row
50 kbs 35/26
1000m ski
50 sit ups
2 mile AB
50 box jump overs 24/20
400m single arm fw 70/53(switch as needed)
Run 1 mile

Level 1

L1:A: Metcon (Time)

For time

400m run
10 sit ups
10 supermans
10 kbs 53/35
500m row
20 sit ups
20 supermans
20 kbs 53/35
800m run
30 sit ups
30 supermans
30 kbs 53/35
1000m row
40 sit ups
40 supermans
40 kbs 53/35

35 min time cap

Level 2

L2:A: Mobility

L2:B: Scarecrow clean+tall muscle clean+hang power clean (5+5+5)

as many sets in 10-15 mins; coach's discretion

L2:C: Metcon (AMRAP - Rounds and Reps)

30 min amrap

400m ski
10 sit ups
10 kbs 26/18
400m run
20 sit ups
20 kbs 26/18
0.5 mile AB
30 air squats
30 supermans

Advanced

Add 10 reps to each movement per round

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