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May 23rd WOD

5/23/2017
Level 1
L1:A: Deadlift (2.2.2 x 5)
@10X1; start at 60% and build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

15 sh2oh@48-56%
20 dl
5 evil wheels
200m run
Level 1 Rx+
L1+A: Hang Snatch (above knee) +OHS (6 min emom; every min perform 1+2)
6 min emom; every min perform hang snatch above knee+ohs; 1+2 ; build to a tough complex
L1+:A: Snatch & OHS (8 min e2mom; every 2 mins 1+1)
8 min e2mom; every 2 mins perform snatch+ohs; 1+1; build to a tough complex
L1+:A: Snatch (10 min e2mom; every 2 mins perform 1 snatch)
10 min e2mom; every 2 mins perform 1 snatch; build to a tough single; not a Max
L1+:B: Metcon (Time)
For time

30/21 Cal ab
30 Alternating kb snatch 53/35 total
20/14 cal ab
20 alternating kb snatch
10/7
10 alternating kb snatch
F3
F3:A1: Deadlift ( 5x8)
@3011;no rest
F3:A2: DB Military Press (5x10)
@3010; rest 2 mins
F3:B: Metcon (Calories)
10 min ab for cals; record total cals
F3 Advanced
F3+:A: Deadlift (5x12)
@10X1; all sets working; rest 3 mins between sets; skip A2
F3+:B: Metcon (Calories)
30/30 ab; x16; rest 4 mins between rounds 8 and 9
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
5 min amrap; x10; rest 2 mins between and rest 6 mins between rounds 5 and 6

200m ski
10 v-ups
200m run
10 push-ups
250 m row
10 pull ups
200m fw 53/35

***pick up where you left off
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