Blog

April 14th WOD

4/14/2017
Level 1
L1:A1: Weighted Reverse Lunges (4x8)
@20X1; all sets working
L1:A2: Stork Deadlift (4x8)
@3010; all sets working; rest 3 mins between sets
L1:B: Metcon (Time)
For time

50 kbs 53/35
30 burpees
40 kbs
20 burpees
30 kbs
10 burpees
Level 1 Rx+
L1+:A: Power Clean+Hang Power Clean (10 min emom; PC+HPC; 1+2)
build to a tough set
1+:B1: Weighted Reverse Lunges (4x8)
@20X1; all sets working
1+:B2: Stork Deadlift (4x8)
@3010; all sets working; rest 3 mins between sets
L1+:C: Metcon (Time)
For time

21-15-9

HPC 135/95
Front squats
F3
F3:A1: DB Hammer Curls (5x6-8)
@3010; no rest; build off last week
F3:A2: Powell Raise (5x7-9)
@3010; rest 2 mins
F3:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
F3 Advanced
3+:A1: Wide Grip Pull-Ups (6x4)
@3010; if it's easy use weight belt
3+:A2: Hollow Rock Hold (90-120 sec; x6)
rest 60 sec
F3+:B: Metcon (3 Rounds for reps)
3 rounds for total reps; rest 1 min between rounds

1 min max back ext on ghd
1 min max flutter kicks
1 min max cal ab
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