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January 26th WOD

1.26.2018

Level 1
L1:A: Single Leg Deadlift (15 min e3mom; 8 Single leg Dl@3010)
all sets working; build off last week, build to a tough set; rest 2 mins between sets
L1+:A: Pause Clean (3x3@75%, 2x2@80%, 2x2@85%)
pause 2 sec below knee before you clean
rest as needed
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

8 HPC 135/95
8 Pull ups
8 V-ups
8 Burpees

Rx+

8 Hpc 155/105
8 C2B Pull ups
8 Hspu
8 Burpees

F3
F3:A1: Stork Deadlift (@30X1; 5x8)
all sets working; no rest
F3:A2: CS Snow Angel (@2020; 5x10-12)
rest 60 secs
F3:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

20 kbdl 35/18 int 53/35 adv 70/53
15 ring rows
10 v-ups/sit ups
5/3 cal ab

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