Blog

April 20th WOD

4/20/2017
Level 1
L1:A: Metcon (Weight)
20 min emom;

Min 1-Strict press@20X1; 8 reps; start @60% and build
Min 2- Max strict pull ups
Min 3-4- run 200m
L1:B: Metcon (Time)
For time

21-15-9

Wall balls 20/14
Alt Single arm Db snatch 50/35
Burpees
Level 1 Rx+
L1+:A: Push Press + Pause Jerk (2+1x10)
start @60% and build; try to get one set done every 2 mins
L1+:B: Metcon (Time)
For time

21-15-9

Hspu
Wall balls 30/20
Cal ski
F3
F3:A1: Alternating Db Military Press (5x 6-8)
@3010; all sets challenging; build to a tough set
F3:A2: T2b laying on ground kicking to rig (5x15-30)
if you can do T2b do them :) ( if you did this last week increase the reps by 3)
F3:B: Metcon (Time)
3 Rounds For time

15 thrusters 20/10
15 ring rows
200m run

Advanced

21-15-9

Front squats 95/35
Push press
Pull ups
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