Blog

May 3rd WOD

5/3/2016

Competitors
C:A: Metcon (No Measure)
Skill work; Muscle snatch;4x5; rest as needed
C:B: Metcon (No Measure)
Skill work; Tall snatch; 4x5; rest as needed
C:C: Snatch+Hang Snatch below knee+ Hang snatch mid thigh (1+1+1x7)
build to a tough complex; rest as needed; 25 mins to complete
C:D: Metcon (AMRAP - Reps)
Emom until you no longer complete work in the minute

10 burpees+2 snatch at weight you finished complex at
C:E: Metcon (Time)
3 rounds for time
Ski 200m
10 ohs 115/80

Level 1 Rx+
L1+A: Snatch+Hang Snatch below knee+ Hang snatch mid thigh (1+1+1x 7)
build to a tough complex; rest as needed
L1+B: Metcon (AMRAP - Rounds and Reps)
6 min amrap

Rx+
10 PC 185/125
1 shuttle run
Rest 3 min
L1+C: 25 sec AB for max cals (Calories)

Level 1
L1:A: High hang power snatch+hang power snatch below knee+Ohs (1+1+1x 7)
build to a tough complex
L1:A: Metcon (No Measure)
Skill work; high hang snatch+low hang snatch above knee; 5+5 x 10; rest as needed; be very deliberate with skill work
L1:B: Metcon (AMRAP - Rounds and Reps)
6 min amrap

15 deadlifts 185/125
200m run
Rest 3 min
L1:C: 25 sec AB for max cals (Calories)

Level 2
L2:A1: Romanian Deadlift (5x10-12)
@3010; no rest; advanced build to 3 tough sets
L2:A2: Arnold Press (5x10-12)
@3010; rest 60 sec
L2:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

10 slam balls 30/20
10 push-ups(4 sec negative if you don't have strict push ups)
200m run

Advanced

10 DL@20X1@ 115/75
10 wall balls 14/8
10 push ups
200m run

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