Blog

April 10th WOD

4/10/2017
Level 1
L1:A1: Back Squat (5x4-6)
@22X1; strict on the tempo; all sets working
L1:A2: Monster walks (5x75'-90)
rest 3 mins(strict) before returning to A1
L1:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 box jump or step ups 24/24(no rebounding)
20 pull ups
200m run
Level 1 Rx+
L1+:A: Clean (20 min e2mom ; Clean(squat); 1.1.1 )
build to a tough cluster; every 2 mins perform 3 reps
L1+:B: Front Squat (See Comments)
@22X1; 5 reps@65%, 5 reps@70%, 3 reps @80%, 3 reps@85%, 2 sets of 2 reps@ 90%; last set drop back down to 80% and perform 1 max effort set for reps@10X1
L1+:C: Metcon (Time)
For time

30 med ball cleans 30/20
30 pull ups
20 med ball cleans
20 pull ups
10 med ball cleans
10 ring mu's
F3
F3:A1: Farmer's Carry (200m fw; x5)
advanced use 70/53; use a challenging weight for all sets
F3:A2: Monster walks (5x75'; advanced 100'; )
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

10-20 ring rows
10-20 burpees
10-20 gb squats 26/18 int 44/26
200m run

Advanced

15 min amrap

30 gb squats 53/35
20 pull ups
10 burpees
0.5 mile ab
Sol Endurance
SE:A: Metcon (AMRAP - Rounds and Reps)
7 min amrap

3 rope climbs
15 push ups
SE:B1: Metcon (5 Rounds for time)
Ski 240m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 240m@97%; rest 5 mins before returning to B1; repeat 4 more times
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