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April 25th WOD

4/25/2017
Level 1
L1:A: Deadlift (10-8-6-4-2)
@10X1; build to a tough double; start at 65% and build; rest 3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

800m run
20 hr push ups
20 ground 2 oh w/plate 45/25
20 Russian twists 45/25
Level 1 Rx+
L1+:A: High hang snatch+hang snatch (1+1 x3)
build to a tough complex
L1+:B: Hang Snatch + Snatch (1+1 x5)
build to a tough complex
L1+:C: Metcon (Time)
For time

1000m ski
Isabel: 30 snatches 135#/95#
F3
F3:A1: Deadlift (5x4-6)
@3010; all sets working; build off last week
F3:A2: Close Grip Bench Press (5x8-10)
@3010; rest 2 mins
3+:A2: Weighted Push-Ups (5x6)
@3010; build off last week; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

15 kbs 26/18 int 35/26 adv 53/35
15 kbdl
15 sit ups or v-ups adv do t2b
15/10 cal ab
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Metcon (Time)
See Board at Sol.

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