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October 10th WOD

10/10/16
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (No Measure)
5 rounds not for time(maintain good technique and each round should be the same time or within 7 secs)

6 back squats@72-76%
15 pull ups(do not rip)
Run 400m

Rx+

6 full cleans@72-76%
2 ring mu's
15-25 butterfly pull ups
Run 300m(street)
Rest until everyone is complete then rest 3 mins
L1:B: Metcon (Time)
For time

Run 2 miles(44th)
Or
Ski 3200m
Or
Ab 4.8 miles
Or
Row 4000m
L1+:B: 2-mile run (Time)
Run 2 miles for time
F3
F3:A1: Single Arm Dumbell Press (4x8-10)
Alternating single arm Db strict press@3010; advanced push press@3010; 4x6; build to a tough set
F3:A2: Plank (45-90 sec)
advanced 45 sec side plank/side; rest 60 sec before returning to A1
F3:B: Metcon (AMRAP - Reps)
21 min Emom

Min 1- 5-20/leg reverse lunges
Min 2- 10-25 Kbs 26/18 advanced 53/35
Min 3-1 shuttle run; advanced run 200m
Sol Endurance
SE:A1: Weighted Pull-ups (9x2)
@2010; build to a tough double; rest 45 sec
SE:A2: Metcon (9 Rounds for time)
Run 200m; rest 2 min before A1
SE:B: Metcon (6 Rounds for time)
Row 800m; x6; rest 1:30 min between

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