Blog

May 17th WOD

5/17/2016

Happy Birthday, Coach Lance!!!

Level 1
L1:A: Snatch+Mid hang snatch (1+1x6)
build to a tough complex
L1:A: Metcon (No Measure)
Skill work; Snatch+ohs@25X1; 3+2x 6; bb only; rest as needed
L1:B: Deadlift (7 min emom; 3 DL@3010)
build to a tough triple
L1:C: Metcon (Time)
For time (run heats every 5 mins if needed)

1000m row
50 Wtd push ups 35/15

Rx+

1000m row
75 Wtd push ups 55/35

Level 2
L2:A1: Back Squat ( 5x6-8)
@24X1; no rest
L2:A2: CS - Reverse Fly (5x12-14)
@3010; rest 60 sec
L2:B: Metcon (AMRAP - Reps)
Every 3 min for 21 min complete

250m row
8-10 gbs 26/18
3 burpees

Advanced

Row 300m
15-20 gbs 53/35
6-10 burpees

Competitors
C:A: Metcon (No Measure)
Tall snatch+sotts press; 5+5x3; skill work; 7 mins to complete
C:B: Snatch+snatch below knee (1+1x8)
build to a tough complex; rest as needed
C:C: Halting Snatch Grip Deadlift (5x2)
2 sec hold each position; build to a tough double; rest 3 mins between
C:D: Metcon (AMRAP - Rounds and Reps)
5:30 min amrap

5 hang snatch(must squat) 135/95
10 strict pull ups
1 shuttle run
Rest 3 min
C:E: Metcon (AMRAP - Rounds and Reps)
6 min ascending amrap

10 DL
15 box jumps 24/20

DL weights increase after each set

135/95
185/125
225/165
275/195
315/225
365/255

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