Blog

April 28th WOD

4/28/2017
Level 1
L1:A: Deadlift (10 min emom; 2 Deadlift)
@20X1; build to a tough double
L1:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 3 mins between

15 kbs 53/35
15 push ups
15 sit ups
Level 1 Rx+
L1+:A: Hang Clean Above the Knee (10x2)
start at 60% and build to a tough double; rest as needed
L1+:B: Double Grace (Time)
For Time:
60 clean and Jerks 135#/95#
F3
F3:A2: Monster walks (5x60')
no rest
F3:A2: DB Hammer Curls (5x10)
@3010; rest 2 mins
F3:B: Metcon (Time)
5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air squats

Intermediate:
8 Rounds
F3 Advanced
3+:A1: Weighted Reverse Lunges (@20X1; 5x8/leg)
3+:A2: Pull-ups (@10X1; 5x Max reps)
F3+:B: Metcon (Time)
10 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air squats
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