Blog

March 29th WOD

3/29/2016

Competitors
C:A: High hang snatch+hang snatch below knee ( 2+1x6)
all sets at 67%; rest 2 min between sets
C:B: Clean Pull (6x4@104%)
rest 3 min between each set
C:C: Weighted Dip (8x3@54%)
@30X1; rest 3 min between sets
C:D: Metcon (Time)
For time
50 cal AB
75 sh 2 oh 115/75
100 du's
Run 800m

Level 1
L1:A: Deadlift (10x5@67%)
@20X1; no rest
L1:A2: Dips (5x10-15)
Dips@20X1; move to rings if it's easy; add weight if it's still easy
L1:A2: Dips (5x10-15)
Dips@20X1; move to rings if it's easy; add weight if it's still easy
L1:B: Metcon (Time)
For time
100 kbs 53/35
100 push ups

20 min time cap

Level 1 Rx+
L1+:A: Hang PC from BK (3x5@69%; )
no rest
L1+A2: Dips (5x10-15)
@20X1; move to rings if it's easy; add weight if it's still easy
L1+:B: Metcon (Time)
For time

100 kbs 70/53
100 Wtd push ups 35/15

No cap

Level 2
L2:A: Romanian Deadlift (5x10)
@3010; build based on coach's discretion; no rest
L2:A2: Push-ups (5x10-20)
20X1; advanced use weight
L2:B: Metcon (10 Rounds for calories)
For cals; x10; rest 60 sec

30 sec AB
L2:C: 50 Sit-Ups for Time (Time)
50 Sit-Ups

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