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January 21st WOD

Competitors:

C:A: Snatch & OHS (16 min emom; every 2 min complete 1 complex)

build to a tough complex

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

3 min amrap

5-6-7...
PC 155/105
Hspu
Rest 2 min

C:C: Metcon (Time)

For time

50 du's
20 t2b
8 tng snatch 115/75
30 du's
15 t2b
6 tng snatch
20 du's
10 t2b
3 tng snatch
Rest 5 min

C:D: Metcon (Time)

Ski 780 m for time
Rest 2 min

C:E: Metcon (Time)

1 mile AB for time

Level 1:

L1:A: Back Squat (5x2)

Back squats@20X1; build to a tough double; rest as needed

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

10 min amrap

1-2-3-4....

Wall balls 20/14
Pull ups
Burpees
Rest 2 min

L1:C: Metcon (Calories)

3:30 min max AB for cals with a partner

Level 2:

L2:A1: Back Squat (8-8-8-8)

@4211

L2:A2: Plank (60-90sec x5)

L2:B: 500m Row (Time)

Max Effort 500m Row

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

10 min amrap

10 Step ups/box jumps 24/20
10 ring rows/pull ups
10 sit ups
1 shuttle run

Advanced

20 min amrap

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