April 21st WOD

Level 1
L1:A1: Weighted Reverse Lunges (5x6/leg)
@20X1; all sets working; build off last week
L1:A2: Russian Curls w/ a Partner (5x12)
@4010; rest 3 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

10 kbs 53/35
12 box step ups
14 kbdl
Level 1 Rx+
L1+:A: Power Clean + Clean (1+1 x12)
start at 60% and build to a tough complex; rest as needed
L1+:B: Metcon (AMRAP - Reps)
7 min amrap

Max cleans 155/105 (squat) :)
F3:A1: DB Hammer Curls (5x6-8)
@3010; no rest; build off last week
F3:A2: Powell Raise (5x7-9)
@3010; rest 2 mins
F3:B: Metcon (Calories)
30/30 ab; x12; record total cals
F3 Advanced
3+:A1: Wide Grip Pull-Ups (8x3)
@3010; if it's easy use weight belt
3+:A2: Hollow Rock Hold (60-90x8)
rest 60 sec
F3+:B: Metcon (Calories)
10 min max cals ab
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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