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January 27th WOD

Competitors:

L1-Rx+: Follow Comp this week!

C:A: Metcon (No Measure)

45 min emom

Min 1- choose a number of sustainable burpees
Min 2- choose a number of sustainable cal AB
Min 3- run 200m
Min 4- choose a number of sustainable sit ups
Min 5- 5-8 tng PC 135/95
Min 6- choose number of sustainable ski cals
Min 7- choose number of sustainable kbs 53/35
Min 8- run 200m
Min 9- 5-8 c2b pull ups

**This is 5 sets so be mindful of the reps you choose. All reps should be "easily sustainable".

Level 1:

L1:A: Mobility

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

30 min amrap

30 box step ups 24/20
400m run
30 sit ups
200m Single arm fw 53/35(switch arms at 100m)
30 burpees
400m run w/wall ball 20/14

Level 2:

L2:A: Deadlift (5x8)

@3010; no rest
Advanced:
@201X0; 5x5; build to a tough set; no rest

L2:A2: DB Bench Press (5x8)

@40X1; rest 90 sec
Advanced:
@20X1; 5x8; rest 2 min

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

5 min amrap

8 slam balls 30/20
8 supermans
8 hr push ups
1 shuttle run

**advanced; no shuttle run
Rest 2 min

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

3 min amrap

5 burpees
5 kb deadlifts 35/26

***advanced;

7 burpees
10 kb DL 80/53

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