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January 17th WOD

1/17/2017
Level 1
L1:A: Metcon (AMRAP - Reps)
24 min Emom

Min 1: 8-10 strict press@10X1; build each round
Min 2: 10-20 sit ups/t2b
Min 3-4: run 200-400m
L1:B: Metcon (4 Rounds for time)
For time; x 4; rest 2 mins between sets

25 wall balls 20/14
200m ski preferably but may do 0.3 ab

***run heats of neccessary
Level 1 Rx+
L1+:A: Metcon (AMRAP - Reps)
8 min Emom; choose a sustainable number of ring mu's
Then
***make sure to set Power Jerk up before hand because you will have no transition time from one Emom to the next
L1+:: Metcon (AMRAP - Reps)
8 min Emom; choose a sustainable number of strict hspu
L1+:: Metcon (Weight)
8 min E2mom; perform 3 power jerks every 2 mins; build to a tough set
L1+:B: Metcon (4 Rounds for time)
For time; x 4; rest 90 secs between sets

10 thrusters 95/65
12 c2b pull ups
20 du's
F3
F3:A1: Weighted Reverse Lunges (5x8/leg)
Barbell Reverse Lunges @2111; no rest; advanced build each set
F3:A2: Powell Raise (5x10)
@3010; rest 2 mins
**Advanced: Skip this!
F3:A2: Pull-ups (5x Max strict pull ups)
Advanced; build off last week
F3:B: Metcon (Time)
For time
10-9-8...3-2-1

Cal ab
Burpees

Advanced

For time
30 box jumps 24/20
30 t2b
20 bj
20 t2b
10 bj
10 t2b
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
C: 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