Blog

April 13th WOD

4/13/2016
Happy Birthday, Coach Sam (on Friday)!! And Congrats on the wedding!

Competitors
C:A: Back Squat (3x2@86%; 3x3@89%; 3x3@91%)
@20X1; rest 3min between sets
C:B: CS Iron Scap (Weight)
C:C: Metcon (10 Rounds for calories)
27 sec@98% on AB; rest 3 min; x 10; between rounds 5 and 6 rest 8 min

Level 1
L1:A: Mobility (No Measure)
15 min quad/glute mob
L1:B: Metcon (AMRAP - Rounds and Reps)
27 min amrap (Active Recovery)
Run 800m
20 kbs 44/26
20 cals AB
20 t2b
Row 500m
20 air squats
Ski 200m

Rx+
Run 800m
20 kbs 53/35
30 cals AB
30 t2b
Row 500
30 air squats
30 PC 95/65
Ski 200m

Level 2
L2:A1: Walking Lunges (5x8-15/leg)
@2010; advanced add weight using db; no rest
L2:A2: CS Victory (5x10)
@3010; rest 60 sec
L2:A3: Metcon (5 Rounds for time)
Run 200m; 5 sets;
advanced run 400m
L2:B: Metcon (Time)
50 cal AB for time

Advanced 100 cals

Sol Endurance

SE:A: Metcon (Time)
For time

Run 1 mile w/sandbag 40/20
70 box step overs 24/20(length)
100' Plate drag w/stacker(load up oly plate stacker with 140/100kg)
10 pull ups
10 burpees
10 push ups
Run 800m
20 pull ups
20 burpees
20 push ups
Ski 800m
90' hang on rig(choose a 6' section and move from one side to the other doing this 15x)
200m lunge
Run 1 mile

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