Blog

January 22nd WOD

1.22.2018

Level 1
L1:A1: Snatch Grip RDL (@4011; 5x8)
RDLs with Snatch Grip
build to a tough set; no rest
L1:A2: CS Archer (@3011; 5x8-10/side)
all sets working; rest 2 mins before A1
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 wall balls 20/14
10 alt db snatches 50/35
10 v-ups

Level 1 Rx+
L1+:A: High hang snatch+hang snatch below knee (1+1x10; start at 60% and build to a tough set)
rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

20 wall balls 20/14
5 squat snatches 135/95

F3
F3:A1: Deadlift (@3011; 5x8)
no rest
F3:A2: CS - Reverse Fly (@2021; 5x10-12)
rest 2 mins before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 kbs 35/26 int 53/35 adv 70/53
15 sit ups
15/9 cal ski

Sol Endurance
SE:A: Close Grip Bench Press (@10X1; 8x2 )
build to a tough set; rest 3 mins between sets
SE:B: Metcon (10 Rounds for time)
Ski 400m; x 10; rest 1 min between; rest 5 mins between rounds 5 and 6; keep rounds consistent
SE:C: CS Iron Scap (Weight)

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