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January 6th WOD

1/6/2017


Level 1
L1:A: Deadlift (3x15)
@10X1; all sets working; rest 4 mins between sets
L1:B: Metcon (3 Rounds for reps)
5 min amrap; x 3; 2 min rest between

12 alt single arm Db snatch(total) 50/35
8 v-ups
4 single arm Db full clean and press
200m run


Level 1 Rx+
L1+:A: Metcon (Weight)
On a 16 min clock

Min 1-15 DL @65%+
Min 2-HS walk 25'
Min 3-3-6 ring mu's
Min 4-4-7 burpee box overs 24/20(length)
L1+:B: Metcon (3 Rounds for reps)
5 min amrap; x 3; 2 min rest between
12 ps 115/80
15 t2b
18 hspu
21 cal ab


F3
F3:A: Stork Deadlift (5x8-10)
@3111; no rest

Advanced: Deadlift
F3:A2: Metcon (Weight)
200m fw w/Db oh x5; rest 2 mins
F3+:A: Deadlift (4x12)
@20X1; all sets working; rest 3 mins between sets
F3:B: Metcon (Calories)
30/30 ab; x12; record total cals


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