Blog

April 23rd WOD

4/23/2016

Competitors
C:A: Back Squat ( 1x8@95%)
@10X1; rest 2:30 between
C:B: Metcon (Time)
Competitor Throwdown within parameters given
C:C: CS Iron Scap (Weight)

Level 1
L1:A: Mobility (No Measure)
15 min mob
L1:B: Metcon (AMRAP - Reps)
W/a partner

Get as far into amrap

3-6-9...

Pull ups
Gb squats 53/35
Burpees

Rx+

C2b pull ups
Thrusters 135/95
Box over burpees
***3 mu's on even rounds

Level 2
L2:A: Mobility (No Measure)
L2:B: Med Ball Cleans (15 min skill work)
L2:C: Metcon (AMRAP - Rounds and Reps)
15 min amrap

10 ring rows
15 box step ups 24/20
20 kbs 26/18
25 burpees
Run 200m

Advanced

10 pull ups
20 box jumps 24/20
25 kbs 44/26
30 burpees
Run 200m

Sol Endurance
SE: Metcon (Time)
Trail Run

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