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April 11th WOD

4/11/2017
Level 1
L1:A: Deadlift (6 min emom; 10 DL)
start @50% and build each set to a tough set
L1:B1: Russian Curls w/ a Partner (2x15)
@4010; use ab mat; no rest
L1:B2: DB Military Press (2x15)
@3010; all sets working; rest 2 mins
L1:C: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15-20 hr push ups
15-20 v-ups
200m run
Level 1 Rx+
L1+:A: Snatch Balance + OHS (1+2 x7)
build to a heavy set
1+:B1: Sotts Press (4x8)
@1010; all sets working; build off last week
1+:B2: Scap Wall Slide (4x10)
@2020; rest 90 secs
L1+:C: Metcon (Time)
For time

50 push press 115/80
40 t2b
30 power snatch 115/80
200m run
F3
F3:A1: Deadlift (5x6-8; )
@3010; 5x6-8; all sets working
F3:A2: Push Up Negatives (5x10-15)
@4010; rest 2 mins
F3:B: Metcon (Time)
For time

20-15-10-5

Cal ab
Kbdl 35/26 int 53/35
F3 Advanced
3+:A1: Deadlift (5x6-8)
@3010; all sets working
3+:A2: Weighted Push-Ups (5x10)
@3010; rest 2 mins
F3+:B: Metcon (Time)
For time

20-15-10-5

Ski
Dl 185/125
Sol Endurance
SE: Metcon (Time)
10 rounds; rest 2 mins after each round

9 burpees
Fw across gym and back 53/35
20 v-ups or sit ups
Run 200m
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