Blog

May 23rd WOD

5/23/2016

Level 1
L1:A: Clean pull+ clean (1+1x7 )
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 (9 min emom; 2 back squats)
@20X1; build to a tough double; last 4 sets should be challenging
L1:C: Metcon (Time)
For time

3 rounds

15 box jumps 24/20
15 kbs 53/35
15 pull ups

Rx+

16 front squats 135/95
12 c2b pull ups
8 kbs 70/53

10 min time cap

Level 2
L2:A1: Back Squat (5x6-8)
@23X1; build off may 17; no rest
L2:A2: Powell Raise (5x10-12)
@3010; rest 60 sec
L2:B: Metcon (Time)
For time

100m fw 26/18; advanced 53/35
15 burpees
15 ring rows(advanced; pull ups)
200m fw
20 burpees
20 ring rows(advanced; pull ups)
400m run w/plate 45/25
30 burpees
30 ring rows(advanced; pull ups)

***first day, scale to 1/2 ring rows

Competitors
AM:CA: Tall Clean (3x5)
add moderate weight to help with pull under bar; 7 mins
AM:CB: Clean+Hang clean below knee (every 3 mins for 27 mins complete 1+1)
build each round to 6 working sets
AM:CC: Metcon (No Measure)
Tall jerk+pause jerk; 3+3x4; skill work; load bar as needed; 7 mins to complete
AM:CD: Push Press + Jerk (1+1x8)
build to a tough complex; build off may 16; rest as needed
AM:CE: Metcon (AMRAP - Reps)
For time

7 min ascending amrap

3-6-9-12...

T2b
C&J 135/95
PM:CA: Front Squat (4x3, 4x2)
@21X1; build off may 16; rest 3 mins between sets
PM:CB: Metcon (Time)
For time

27 hspu
21 thrusters 115/80
15 bar over burpees
Run 400m
Rest 5 min from the last competitor completing the metcon
PM:CC: Metcon (AMRAP - Rounds and Reps)
5 min amrap

15 kbs 53/35
10 pull ups
Rest 5 min
PM:CD: Metcon (Time)
4 rounds

200m run
12 DL 225/155

Sol Endurance
SE:A: Back Squat (3x20@50%)
@10X1; rest 3 mins between sets
SE:B: Deadlift (3x20@50%)
@10X1; rest 3 mins between sets
SE:C1: Metcon (3 Rounds for reps)
Strict pull ups; 3xmax reps; no rest
SE:C2: Metcon (3 Rounds for reps)
Kipping pull ups; 3x max reps; rest 3 min before returning to C1
SE:D: Metcon (Time)
For time

5 rounds

15 kbs 53/35
25 hr push ups

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