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January 30th WOD

1.30.2018

Level 1
L1:A1: Deadlift (@20X1; 5x8)
build to a tough set; no rest
L1:A2: Land mine single arm row (@3011; 5x8-10/side)
all sets working; rest 2 mins before A1
L1:B: Metcon (AMRAP - Reps)
7 min amrap

3-6-9...

PC 135/95
T2B

Level 1 Rx+
L1+:A: High hang snatch+hang snatch below knee (1+1x10)
start at 65% and build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Reps)
7 min amrap

3-6-9...

C&J 135/95
T2B

F3
F3:A1: Stork Deadlift (@3011; 5x8)
no rest
F3:A2: CS WY (@2021; 5x10-12)
rest 2 mins before A1
F3:B: Metcon (AMRAP - Reps)
7 min amrap

3-6-9...

KBS 35/18 int 53/35 adv 70/53
Burpees

Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
75 min amrap; every 5 mins rest 1 min

25 Kbs 53/35
40 air squats
Row 1200m
18 side to side on 6' bar
1.2 mile AB
20 burpees
7 rope climbs
Ski 1000m

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