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April 18th WOD

4/18/2017
Level 1
L1:A: Deadlift (18 min e3mom; SEE Comments)
18 min e3mom; every 2 mins perform 12 DL and 10-20 hr push ups; start @50% and build each set to a tough set
L1:B: Metcon (Time)
4 Rounds For time

15 burpees
20 t2b
400m run
Level 1 Rx+
L1+:A: Snatch Balance + OHS ( 1+1 x8)
build to a heavy set
1+:B1: Sotts Press (4x6)
@1010; all sets working; build off last week
1+:B2: Scap Wall Slide (4x12)
@2020; rest 90 secs
L1+:C: Metcon (Time)
For time

800m run

Then

10 c&j 135:95
30 t2b
10 c&j
20 t2b
10 c&j
F3
F3:A1: Deadlift (5x5-7)
@3010; all sets working; build off last week
F3:A2: Push Up Negatives (5x8-10)
@4010; rest 2 mins
3+:A2: Weighted Push-Ups (5x8)
@3010; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 wall balls 14/8
12 sit ups
9 burpees
6/4 cal ab

Advanced

15 wall balls 20/14
12 t2b
9 burpees
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
5 mins amrap; x8; rest 2 min; between rounds 4 and 5 rest 5 mins

12 v-ups
12 Kbs 53/35
200m ski
12 pull ups
200m run
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