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November 29th WOD

11/29/2016


Level 1


L1:A: Deadlift (10 min Emom; 2 DL @10X1)
build to a tough double
L1:B: Metcon (Time)
For time

21-15-9

Cal row
Row over burpees
L1:C1: Monster walks (4x50')
no rest
L1:C2: V-Ups (4x20)
rest 60 sec
Level 1 Rx+
L1+:A: Snatch high pull+Snatch (1+1 x 12)
start at 65% and build to a tough complex(30 mins to complete
L1+:B: Metcon (Time)
For time

21-15-9
Cal row
Thrusters 115/80
C1&C2: Metcon (No Measure)
***rx+ only do c1/c2 of time permits or you have extra time
F3
F3:A1: Metcon (No Measure)
Back Extensions @3010; 5x8-12
no rest
F3:A2: DB Floor Press (5x6-10)
@3010; 5x6-10; advanced do wtd push ups@3010; rest 90 sec
F3:B: Metcon (AMRAP - Rounds and Reps)
18 min amrap

200m fw w/Db oh(coach's discretion)
15 kb DL 35/18 adv 70/53
12/9 cal ab
9 burpees
Sol Endurance
SE: Metcon (Time)
10 Rounds For time

500m row
30 sit ups
20 Kbs 53/35
12 burpees

***rest 2 mins after each round
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

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

Saturday:

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