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January 30th WOD

1/30/2017
Level 1
L1:A: Deadlift (6x6)
@10X1; start at 60% and build to a tough set; rest 3 mins between sets
L1:B: Metcon (Time)
For time

21-18-15-12

DL@53-60%
Hr push ups
T2b
Level 1 Rx+
L1+:A: Metcon (3 Rounds for weight)
High hang snatch+mid hang snatch+Snatch; 1+1+1 x4; build to a tough single; rest as needed
Then
Mid hang snatch+snatch; 1+1x4; build to a tough single; rest as needed
Then
Snatch; 4x1; build to a tough single
**try to do 1 complex or lift every 2 mins meaning treat it like an Emom; this should take around 24 min to complete
L1+:B: Metcon (Time)
For time

30 HPC 185/125
30 DL
30 t2b
F3
F3:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

15 Kbdl 35/26 adv; 70/53
10 Db military press 20/15 adv 40/25
5 cal ski
Run 1 shuttle run
F3:B: Metcon (Calories)
30/30 ab; x16; record total cals
Sol Endurance
SE:A: Close Grip Bench Press (5-5-3-3-2-2-1-1-1 )
@10X1; build to a heavy single; rest 3 mins between sets once you get to the triples
SE:B: Metcon (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
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