May 21st WOD


Level 1
L1:A: Mobility (No Measure)
L1:B: Metcon (Time)
3 rounds for time

30 oh walking lunges 45/25
20 pull ups
Run 200m

Rx +

20 front squats 155/105
20 c2b pull ups
Rest 5 min
L1:C: Metcon (Time)
Row 360m for time; max effort

Level 2

L2:A: Mobility (No Measure)
L2:B: Metcon (Time)
Partner amrap


Hr Push ups
Ring rows
Bb thruster 45/33

Switch as needed


Wtd push ups 35/15
Pull ups
Thruster 75/43

C:A: Metcon (No Measure)
Skill work; high hang snatch+hang snatch below knees; 5+5x3; 7 mins to complete
C:B: Hang Snatch from bk below knee ( 8x2)
Hang Snatch below knees from the Blocks
build to a tough double; rest as needed;
C:C: Metcon (No Measure)
C. For comp Throwdown

Fill in 4, 3 min blocks of time with 7 mins of rest between. It can be a chipper, amrap, rounds for time but must fit in the 3 min time limit. Choose reps/weights/movements that make this lactic. In other words, it should suck and hurt :)



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM