April 13th WOD

Level 1
L1:A: Metcon (No Measure)
Mid hang pc ; 75 reps w/unloaded bar; skill work
Rx+ tall jerk+power jerk; 10+10 x5; skill work; rest as needed
L1:B: Metcon (No Measure)
Low hang below knee; 75 reps w/unloaded bar; skill work

***this is not about getting through as fast as possible but quality reps and perfect practice. Be deliberate with your movement
L1:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap

800m run
20 kbs 53/35
30 sit ups
1000m row
20 push-ups
30 air squats
1.2 mile ab
20 walking lunges
30/20 cal ski
F3:A: Metcon (No Measure)
If you want to learn Olympic lifts join Lv 1 for A and B but do the F3 part C
F3:B: Metcon (AMRAP - Rounds and Reps)
4 min amrap; x6; rest 1 min between

1 shuttle run
8 box step overs 24/20
10 cal row
12 kbs 26/18
14 air squats
Ski 200m

***pick up where you left off last round


Do Lv 1 today
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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