May 7th WOD


C:A: Metcon (No Measure)
Skill work; Tall snatch; 4x5; rest as needed
C:B: Metcon (No Measure)
Skill work; sotts press; 4x5; rest as needed
C:C: Snatch off bk below knee (8x3)
build to a tough triple; rest as needed; 30 mins to complete
C:D: Metcon (Time)
Comp Throwdown; see coach Lance for parameters

Level 1
L1:A: Mobility (No Measure)
L1:B: Metcon (No Measure)
Skill work everyone; tall snatch+ drop snatch; 5+5 x5; rest based on coach's discretion
L1:C: Metcon (AMRAP - Rounds and Reps)
W/a partner

15 min amrap

50 thrusters 95/65
50 bar over burpees
50 pull ups


Buy in w/ 30 ring mu's
Then amrap

50 thrusters 115/75
50 bar facing burpees
50 c2b pull ups

Level 2
L2:A: Mobility (No Measure)
L2:B: Metcon (Time)
For time

Run or walk 1 mile
Ski 50 cals
50 slam balls 30/20
50 kbs 26/18


Run 1 mile
Ski 75 cals
75 slam balls 30/20
75 kbs 44/26
Sol Endurance
SE: Metcon (Time)
Trail Run (See Emery)



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