Blog

May 16th WOD

5/16/2016

Level 1
L1:A: Clean+Hang clean below knee (1+1x6 )
build to a tough complex
L1:A: Metcon (No Measure)
Skill work; high hang clean+low hang clean below knee+ clean; 5+5+5 x 5; rest as needed
L1:B: Back Squat (7min emom; 3 back squats@20X1)
build to a tough triple; last 3 sets should be challenging
L1:C: Metcon (Time)
For time

21-15-9
Gb squats 53/35
Pull ups

Rx+

21-15-9
Front squats 135/95( from ground)
C2b pull ups
L1:D: Metcon (Time)
2 attempts on your own; rest 2 min between attempts

Max plank

Level 2
L2:A1: Deadlift (5x8-10)
@3010; no rest; advanced do halting DL
L2:A2: DB Close Grip Bench Press (5x12-14)
@3010; rest 60 sec
L2:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap
100m ski
8 push-ups
10 sit ups
8 kb DL 53/35

Advanced
100m ski
8 pulse push ups(pulse at the bottom)
10 t2b
8 kb DL 80/53

Competitors
AM:CA: Tall Clean (3x5)
add moderate weight to help with pull under bar; 7 mins
AM:CB: Clean (every 3 mins for 24 mins complete 2 cleans)
build each round to 4 working sets
AM:CC: Tall Jerk + Push Jerk (3+3x5)
skill work; 7 mins to complete
AM:CD: Push Press + Pause Jerk (1+1x7)
build to a tough complex; rest as needed
AM:CE: Metcon (Time)
For time

21-15-9

PC 155/105
Hspu
PM:CA: Front Squat (4x3, 3x2)
@22X1; build off may 11; rest 3 mins between sets
PM:CB: Metcon (Time)
For time

Run 400m
10 bar mus
30 kbs thrusters 53/35
Rest 5 min
PM:CC: Metcon (AMRAP - Rounds and Reps)
5 min amrap

15 burpees
5 bear complex 155/105
Rest 5 min
PM:CD: 1500m Row (Time)
Row 1500m for time

Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
18 min amrap

400m run w/plate 45/25
20 burpees
30 box jump overs 24/20(short way)
50 sit ups
50 back extensions
Run 800m

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