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May 20th WOD

5/20/2016

Level 1
L1:A: Power Clean+Hang Power Clean (1+1x7)
build to a tough complex; rest as needed
Metcon (No Measure)
Skill work; high hang PC; 75 reps; rest as needed
L1:B: Metcon (Time)
For time

30-20-10

DL 185/125
Db push press 50/35

Rx+

DL 225/155
Hspu

Level 2
L2:A1: DB alternating steps ups (5x10-12)
Db alt. steps ups
@3010; no rest
L2:A2: Kb RDL (5x10-12)
@3010; rest 60 sec
L2:B: Metcon (8 Rounds for time)
1 round; x8; rest 60 sec

8/4 cal AB
1 shuttle run

Competitors
AM:CA: Metcon (No Measure)
Tall clean+tall jerk; 5+5x3; skill work; 6 mins to complete
AM:CB: Clean and Jerk (Every 3 mins for 27 mins perform 1 C&J)
build each round
AM:CC: Low bar back squat (6x3)
@22X1; build off May 13; rest as needed
AM:CD: Metcon (Time)
For time

Grace
+
800m run
PM:CA: Push Press + Jerk (1+1x7)
build to 3 tough sets; rest as needed
PM:CB: Metcon (Time)
For time

15-12-9-6

Hspu
Box over jumps 24/20; short way
Rest 4 min
PM:CC: Metcon (AMRAP - Reps)
5 min amrap

Run 800m
Max PC 135/95
Rest 3 min
PM:CD: Metcon (Time)
W/a partner ski 1600m (switch every 200m)

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