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April 17th WOD

4/17/2017
Level 1
L1:A1: Weighted Reverse Lunges (5x4-6)
@20X1; strict on the tempo; all sets working
L1:A2: Fire Hydrants (5x10/side)
@2020; rest 3 mins(strict) before returning to A1
L1:B: Metcon (2 Rounds for reps)
5 min amrap; x2 ; rest 3 mins between

10 oh walking lunges/leg 45/25
10 pull ups
10 v-ups
Level 1 Rx+
L1+:A: Clean (18 min e2mom ; Clean(squat); 1.1 )
build to a tough cluster; every 2 mins perform 2 reps
L1+:B: Front Squat (10 min emom; 3 front squats@10X1)
start 100lbs below max and build to a tough triple; ladies start 50lbs below
L1+:C: Metcon (Time)
For time

400m run

Then

7 bear complex 115/80
21 pull ups
5 bear complex
15 pull ups
3 bear complex
9 pull ups
F3
F3:A1: Walking Lunges (5x8-10/leg)
@22X1(yes pause at the bottom to make sure you are driving correctly into the next lunge); advanced build heavier
F3:A2: Plank (60-90 sec cumulative; x5)
advanced ;strict t2b 5x15
3+:A2: Strict Toes-To-Bar (5x15)
advanced ;strict t2b 5x15
F3:B: Metcon (Time)
For time

21 gb squats 35/26
21 ring rows
200m run
15 gb squats
15 ring rows
200m run
9 gb squats
9 ring rows

Intermediate use 53/35
Advanced 70/53
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 265m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 265m@97%
rest 5 mins before returning to B1; repeat 4 more times
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