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January 29th WOD

1.29.2018

Level 1
L1:A: Back Squat (12 min e2mom; 6 Back squats@20X1)
all sets working; build to a tough set
L1:B: Metcon (Time)
4 Rounds for time

200m run
20 wall balls 20/14
12 Pull ups

Level 1 Rx+
L1+:A: Back Squat (12 min e3mom; 8 Back squats@20X1)
start at 65% and build to a tough set
L1+:B: Metcon (Time)
For time

Buy in

Run around mall

Then

10-9-8..3-2-1

Wall balls 30/20
C2b pull ups

F3
F3:A: Back squats w/hip circle (12 min e2mom; 8-10 Hip circle squats@3011)
int/adv use weight
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 walking lunges
15 ring rows
15 sit ups
1 shuttle run

Sol Endurance
SE:A@: Close Grip Bench Press (@10X1; 5-5-3-3-2-2-1-1-1 )
build to a heavy single; rest 3 mins between sets once you get to the triples
SE:B: Metcon (12 Rounds for time)
Ski 400m; x 12; rest 1 min between; rest 5 mins between rounds 6 and 7; 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