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May 16th WOD

5/16/2017
Level 1
L1:A1: Good morning variation (5x6)
@3011; build to a tough set
L1:A2: Weighted Push-Ups (5x5)
@20X1; all sets working; build to a tough set
L1:B: Metcon (Time)
For time

21-15-9

Kbs 53/35
Kbdl
Pull ups
Push ups

Level 1 Rx+
L1+:A: Deadlift (10-10-8-8-6-6)
@20X1; build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

9 power snatch 75/55
30 du's
3 ring mu's

F3
F3:A1: Good morning variation (5x6)
@3011; no rest
F3:A2: Push-ups (5x14-18)
@2010; rest 2 mins
3+:A2: Weighted Push-Ups ( 3-3-2-2-2)
Advanced; wtd push ups@20X1; build off last week; rest 2 mins
F3:B: Metcon (Calories)
30/30 ab; x12; record total cals
F3+:B: Metcon (Calories)
Advanced; 30/30 ab; x15; record total cals

Sol Endurance
SE: Metcon (10 Rounds for time)
10 Rounds For time

400m run
8 burpees
100m fw 53/35(opening of courtyard area)
20 sit ups

***time each round; if you fall off by more than 30 secs on any given round stop

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