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January 6th WOD

1.6.2018

FLIP Challenge Meeting at Noon!!

Level 1
L1:A: Metcon (5 Rounds for time)
The goal of this test is to be able to maintain a good but consistent pace throughout no matter what the order the movements are in.

5 sets, increasing effort per set:
A) 15 WB 20/14# to 10ft
B) 15 KBS 1.5pd/1pd
C) 15 BJSD 24/20″
D) 60 DU/ 60 singles
E) 15 burpees
F) 15 HPS 75/45#
rest 5 min b/t sets – switch order for each set as follows:
Set 1 – ABCDEF
Set 2 – FEDCBA
Set 3 – BFEADC
Set 4 – DAFECB
Set 5 – CDBFAE

F3
F3:A: Metcon (AMRAP - Reps)
35 min emom

Min 1- 10-15 wall balls 14/8
Min 2-5-12 cals ab
Min 3- 10-20 sit ups
Min 4- 10-20 kbs 35/18
Min 5- 10-20 2 handed kb Dl 35/18
Min 6- rest 1 min

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