Blog

January 19th WOD

Competitors:

C:A: Clean (10 min emom; 1 clean)

build to a tough single

C:B: Metcon (Time)

For time

30 c2b pull ups
30 oh squats @67%of ohs max
Rest 10 min

C:C: Metcon (Time)

For time

50 du's
40 box jumps 24/20
30 t2b
20 PC 135/95
10 sh2oh 135/95

Then take 5 mins to find a heavy single thruster

C:C: Thruster (Take 5 mins to find a heavy single thruster )

Rest 10 mins

C:D: Metcon (2 Rounds for calories)

2:30 min amrap; x2; rest 7 min between

Max cals AB

Level 1:

L1:A: Back Squat (10 min emom; 2 back squats)

@20X1; build to a tough double

L1:B: Metcon (AMRAP - Rounds and Reps)

3 min amrap

10 goblet squats 53/35
20 pull ups
30 t2b

Rx+

10 Thrusters 135/95
15 t2b
20 pull ups
Rest 2 min

L1:C: Metcon (Time)

For time

W/a partner

100 box jumps 24/20

Rx+max burpee box jumps 24/20

5 min time cap
Rest 1 min

L1:D: Metcon (AMRAP - Reps)

Max sit ups in 2 min

Level 2:

L2:A: Weighted Reverse Lunges (5x10)

@3010; advanced 5x8; build to a tough set

L2:A2: CS - Reverse Fly (5x10)

@3010; all sets working

L2:B: Metcon (Time)

For time

5-10-15-20

Air squats
Sit ups
Cal row

20 min time cap

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