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January 15th WOD

Competitors:

C:A: Snatch+hang snatch (16 min Emom; 1+1; perform 1 complex every 2 mins)

build to a tough complex

C:B: Metcon (AMRAP - Reps)

On a 2:30 clock

250m row
Max snatch 135/95
Rest 7 min

C:C: Metcon (Time)

For time

30 thrusters 155/105
Rest 7 min

C:D: Metcon (Time)

For time

50 Hspu
Rest 7 min

C:D: Metcon (AMRAP - Reps)

2:30 amrap

Box over burpees

Level 1:

L1:A: Front Squat (5x4)

@20X1; build to a tough set; rest as needed; Rx+ build to a tough triple

L1:B: Metcon (2 Rounds for reps)

With a partner;

3 min amrap; x2; rest 5 min

Partner 1- max thrusters 95/65
Partner 2- max sit ups

Alternate as needed

Rx+
thrusters 115/75
T2b

L1:C: Metcon (Calories)

3 min max cals on AB

Switch as needed

Level 2:

L2:A: Back Squat (5x8)

@3030; advanced do 5x15

L2:A2: Arnold Press (5x8)

@3030; all sets challenging

L2:B: Metcon (Time)

3 rounds

400m run
20 kb DL 35/26
10 burpees

Advanced

400m run
20 DL 70/53
10 over kb burpees

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