Blog

March 28th WOD

3/28/2016

Competitors

C:A: High hang clean+hang below knee clean+clean (1+1+1x6 )
all sets @69%; rest 2 min between sets
C:B: Metcon (AMRAP - Reps)
12 min emom; 12 Front squat@20X1@67% and 1 max attempt of strict pull ups every 4 min
C:C: Metcon (Time)
For time
5 rounds
Run 400m
15 box jump overs 24/20
30 oh walking lunges total 55/35 lbs


Level 1

L1:A1: Back Squat (10x5@67%)
@20X1; no rest
L1:A2: Pull-ups (5x max reps)
@20X1; no banded pull ups for strength; sub Powell raise@20X1; 5x12; all sets working; rest 2 min before returning to A
L1:A2: Powell Raise (5x12)
@20X1; all sets working; rest 2 min before returning to A
L1:B: Metcon (Time)
For time
50 Wall balls 20/14
400m run
30 pull ups
20 burpees


Level 1 Rx+
L1+:A: Hang clean below knee+Clean (2+1x5 @67%)
L1+A2: Muscle-ups (5x5)
strict if possible; rest 3 min before returning to A
L1+:B: Metcon (Time)
For time
50 wall balls 30/20
400m run
30 c2b pull ups
20 burpees

Level 2

L2:A: Back Squat (5x10)
@13X1; 5x10; build to a tough set based on coach's discretion; no rest
L2:A2: Powell Raise (5x12)
@3010; all sets working; advanced do 5 sets of max pull ups
L2:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap
12 air squats
10 ring rows
8 burpees
Run 200m

Advanced
Do pull ups and take out the run
Rest 3 min
L2:C: 1600m Ski (Time)

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