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April 3rd WOD

4/3/2017
Level 1
L1:A1: Weighted Reverse Lunges (4x6-8)
@30X1; strict on the tempo; all sets working
L1:A2: Goblet Squat (4x10-12)
@33X1; all sets working
L1:A3: Monster walks (4x50-75')
rest 3 mins(strict) before returning to A1
L1:B: Metcon (Time)
For time

10-9-8...3-2-1

Pull ups
Wall balls 20/14
Level 1 Rx+
L1+:A: HPC above knee+HC(squat)+front squat (1+1+2 x6)
build to a tough set; this should take around 20 mins
1+:B1: Back Squat (3x10)
@22X1; start at 60% and build
1+:B2: Monster walks (3x100')
rest 2 mins
L1+:C: Metcon (Time)
For time

12-10-8-6-4-2

PC 155/105
Hspu
F3
F3:A1: Walking Lunges (5x8-10/leg)
Db walking lunge@10X1; no rest; build off last week; advanced build to a heavy set
F3:A2: Monster walks (5x50')
no rest
F3:B: Metcon (AMRAP - Reps)
16 min amrap

Run 200m
10-25 sit ups
10-25 box step ups
F3+:B: Metcon (Time)
4 rounds

200m run
40 sit ups
40 box step ups 24/20
Sol Endurance
SE:A1: DB Bicep Curls (5x8)
@2010; no rest
SE:A2: Oh tricep ext w/db (5x8-10)
@3010; rest 2 mins
SE:B1: Metcon (5 Rounds for time)
Ski 220m@97%
rest 2 mins
SE:B2: Metcon (5 Rounds for time)
Row 220m@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