April 12th WOD


C:A: Snatch+Hang Snatch from bk below knee (1+1x2@78% 1+1x3;@82% 1+1x3;@86%)
rest 3:00 min between(strict)
C:B: Clean Pull (3x4@110%)
rest 2:30 min between
C:C: Metcon (Time)
For Time
50 Deadlifts 225/155
40 hspu
30 Ring dips
20 Power snatch 155/105
10 bar mu's
Rest 5 min
C:D: 1600m Ski (Time)

Level 1
L1:A: Deadlift (8x3@79%; 8x2@82%;)
@20X1; rest 3 min
L1:B: Metcon (AMRAP - Reps)
20 min emom

B1.Wtd push ups@20X1; 8-12x 5
B2. Kbs @53/35; 20-30 x5
B3. Burpees; 8-15
B4. Run 200m

Level 1 Rx+
L1+A: Hang PC from BK (3x2@82% 3x3@86%;)
L1+B: Metcon (AMRAP - Reps)
B1. Hspu; 10-18 x5
B2. PC 135/95; 10-15
B3. 10-18 burpees
B4. Run 200m

Level 2
L2:A: Deadlift (5x8)
@20X1; build based on coach's discretion; advanced build off last week and to a tough set
L2:A2: Skull Crushers (5x8)
@3010; all sets working
L2:B: Metcon (8 Rounds for time)
For time; x 8; rest 60 sec between rounds; rest 3 min between 4 and 5
4 burpees
35 sec AB



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