April 16th WOD


P:A: Clean and Jerk (Take 15 mins to find a daily 1 RM C&J)
once you find that drop the weight to 90% of the daily 1 RM and perform 1 rep every min for 5 mins
P:B: Metcon (2 Rounds for time)
For time

18 box over burpees
15 PC 155/105
12 t2b
9 bar mus
Rest 1 min
P:C: Metcon (2 Rounds for time)
For time

20 hspu
30 kbs 70/53
400m run
Rest 3 mins and repeat b and c once more

F:A: Metcon (Weight)
10 min emom: from a rack 1 FS+1 Jerk; build to a tough complex
F:B: Metcon (4 Rounds for time)
For time; x4; rest 1 min between rounds

20 alt db snatch 50/35
15 single arm oh walking lunge
10 burpees
200m run

W:A1: Stork Deadlift (@5010; 4x8(reps))
all sets working; no rest
W:A2: DB Military Press (@3010; 4x10)
all sets working; rest 30 secs
W:B: Metcon (AMRAP - Rounds and Reps)
3 min amrap

8 wall balls
8 burpees
8 pull ups
8/5 Cal Ab

Sol Endurance
SE:A: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 3 min between

10 pull ups
20 push ups
30 air squats
SE:B1: Metcon (5 Rounds for time)
Ski 300m
rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 300m
rest 5 mins before returning to B1; repeat 4 more times



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