Blog

April 19th WOD

4/19/2016

Competitors
C:A: Hang Snatch from bk below knee (1x2@84%; 1x3;@88%; 1x3;@92%)
Hang Snatch below knees from the Blocks
rest 3:00 min between(strict)
C:B: Deadlift (7 min emom; 2 DL)
build to a heavy double
C:C: Metcon (Time)
For time

30 C&J 155/105
30 hspu
30 cal AB
Rest 5 min
C:D: Metcon (4 Rounds for distance)
30/30 row x 4; record m

Level 1
L1:A: Deadlift (3x3@88%; 3x4@92%;)
@20X1; rest 3 min between
L1:B: Metcon (Time)
5 rounds for time
20 sit ups
20 push ups
Run 200m

Level 1 Rx+
L1+A: Clean (2x2@85%; 1x3@90%; 1x3@95%)
rest 3 min between sets
L1+B: Metcon (Time)
5 rounds for time

20 t2b
15 hspu
Run 200m

Level 2
L2:A: Deadlift (5x8)
@20X1; build based on coach's discretion; advanced do 5x4@20X1; build to 3 tough sets; no rest
L2:A2: DB Bench Press (5x10)
@3010; rest 60 sec
L2:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

250m ski
20 single unders
10 slam balls 30/20
8 burpees

Advanced

300m ski
50 single unders
10 pull ups
10 burpees

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