Blog

May 11th WOD

5/11/2016

Level 1
L1:A: Metcon (No Measure)
Skill work for everyone; tall jerk; 5x10
9 min to complete
L1:B: Push Press + Jerk (1+1 x 8)
build to a tough complex; rest as needed
L1:C: Metcon (Calories)
W/a partner

Max cals AB in 8 min

Level 2
L2:A: Metcon (No Measure)
Skill work; push press+ power jerk; 5+5 x 10
rest as needed
L2:B: Metcon (AMRAP - Reps)
36 min emom
Min 1- run 100-200m
Min 2- 5-12 burpees
Min 3- 10-25 air squats
Min 4- 10-25 sit ups
Min 5- 5-13 cals AB
Min 6- rest

Competitors
C:AB: Metcon (No Measure)
A. Tall jerk; 3x4; skill work; rest as needed

B. Power jerk+pause jerk; 1+1x8; rest as needed
C:C: Front Squat (4x3; 3x2)
@23X1; rest 3 min between sets
C:D: Metcon (Weight)
4 min ascending ladder

7 thrusters
20 du's

Ascending weight

95/65
115/80
135/95
155/105
175/120
195/135
Rest 10 min
C:E: Metcon (Time)
For time

20 burpees
20 cal AB
Rest 7 min
C:F: 400m Run (Time)
Max Effort 400m Run

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