Blog

January 9th WOD

1/9/2017
Level 1
L1:A: Metcon (AMRAP - Reps)
15 min Emom

Min 1- 10-12 HPC@51-60%
Min 2- 10-20 hr push ups
Min 3- 4-7 bar over burpees
L1:B1: DB Military Press (4x10)
@3111; no rest
L1:B2: Metcon (No Measure)
Hanging L-sit or knee raise; retract scap while doing this; 4x30-45 sec cumulative
rest 2 mins
If you have time do C...
L1:C1: Close Grip Bench Press (4x6)
@20X1; build to a tough set; no rest
L1:C2: Strict Toes-To-Bar (4x10-12)
rest 3 mins before C1
Level 1 Rx+
L1+:A: Metcon (AMRAP - Reps)
Every 4 mins for 16 mins

4 bar mu's
8 pc 155/105
12 hspu
L1+:B: Hang PC + Hang Clean (1+1 x 7)
build to a tough complex
1+:C1: Close Grip Bench Press (4x6)
@20X1; build to a tough set; no rest
1+:C2: Strict Toes-To-Bar (4x10-12)
rest 3 mins before C1
F3
F3:A1: GHD Back Extensions (5x10-12)
@3010; advanced use weight; no rest
F3:A2: DB Military Press (5x8)
@3010; build off last week; rest 2 mins
F3:B: Metcon (Calories)
1 min cal ski; rest 1 mins; x 8; record total cals
Advanced: Skip and do the AMRAP
F3+:B: Metcon (AMRAP - Rounds and Reps)
B: Advanced
16 min amrap

20 cal ab
15 Db thrusters 40/20
10 t2b of knee raises
Sol Endurance
SE:A: CS Iron Scap (Weight)
SE:B: Close Grip Bench Press (5x6)
@10X1; build to a tough set
SE:C: 2000m Ski (Time)
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