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January 24th WOD

1/24/2017
Level 1
L1:A: Metcon (Weight)
18 min Emom

Min 1: 6-8 strict press@10X1; build each round; build off last week
Min 2: 12-22 sit ups/t2b
Min 3: run 100-200m
L1:B: Metcon (3 Rounds for time)
For time; x 3; rest 2 mins between sets

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

***run heats of necessary
Level 1 Rx+
L1+:A: Metcon (2 Rounds for reps)
9 min Emom; choose a sustainable number of ring mu's; increase number from last week; record each round and total

Then

9 min Emom; choose a sustainable number of strict hspu; build off last week; record each round and total
L1+:B: Metcon (3 Rounds for time)
15 thrusters 95/65
20 c2b pull ups
30 du's

x3; rest 2 mins between sets
F3
F3:A: Monster walks (5x50')
no rest
F3:A2: Plank (60-90 sec x 5)
rest 2 mins
F3:B: Metcon (Time)
For time

60 cal ab
30 sit ups
10 burpees
F3 Advanced
F3+:A: Weighted Reverse Lunges (5x6/leg)
@2111; no rest; advanced build off last week
3+:A2: Pull-ups (5x Max strict pull ups)
build off last week
F3+:B: Metcon (Calories)
1 min cals ab; rest 1 min; x7; keep rounds consistent
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
60 min amrap

20 Kbs 53/35
30 air squats
Row 1000m
16 side to side on 6' bar
1 mile AB
10 burpees
3 rope climbs
Ski 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