Blog

April 24th WOD

4/24/2017
Level 1
L1:A: Back Squat (18 min e2mom; every 2 mins perform 3 back squats)
@20X1; build to a tough triple
L1:B: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 1 min between

8 thrusters 95/65
10 pull ups
12 t2b or v-ups
200m run
Level 1 Rx+
L1+:A: Clean (18 min e2mom ; 2 Cleans(squat))
build to a tough double; every 2 mins perform 2 reps
L1+:B: Front Squat (10 min emom; 2 front squats)
@10X1; start 100lbs below max and build to a tough double; ladies start 50lbs below
L1+:C: Metcon (3 Rounds for time)
1 round; x3; rest 2 min after each round

5 bar mu's
10 Curtis p's 115/8
20 t2b
Run 200m
F3
F3:A1: Back Squat (5x5)
@22X1; build to a tough set; no rest
F3:A2: Monster walks ( 5x50')
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 burpees
10 ring rows
12/9 cal ab

Advanced

6 burpees
9 pull ups
12 box jumps 24/20
Sol Endurance
SE:A: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 3 min between

12 side 2 sides on 6' bar
20 push ups
400m run
SE:B1: Metcon (5 Rounds for time)
Ski 280m@97%; rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 290m@97%; rest 5 mins before returning to B1; repeat 4 more times
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