Blog

January 16th WOD

1.16.2018

Level 1
L1:A: CS Activation
Crossover Symmetry - Activation
L1:B: Power Clean + HPC (16 min e2mom; 1 PC+2 HPC)
build to a tough complex
L1+:B: Clean and Jerk (16 min e2mom; 3 C&J)
build to a tough complex
L1:C: Metcon (Time)
For time

21-15-9

DL 225/145
Bar over burpees

Rx+
Dl 275/205
1PHspu(stack one 45lb plate on each side, no ab mat. If you use abmat, stack 45 and 25lb plate per side)

F3
F3:A: CS Activation
Crossover Symmetry - Activation
F3:B: Stork Deadlift (@30X1; 5x8/leg)
build each set; rest 2 mins between sides
F3:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

10 Supermans
10 Sit ups
10 Push ups
100m ski

Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
50 min amrap

200m pinch plate 25/15
30 v-ups
200m fw w/Db oh(choose weight for both)
30 burpees
200m run
30 side 2 side on 6' bar
200m run w/plate 45/25
30 box step overs
Run 800m

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