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April 4th WOD

4/4/2017
Level 1
L1:A: Deadlift (7 min emom; 8 DL)
start @50% and build each set to a tough set
L1:B1: Metcon (No Measure)
Russian curls w/partner@4010; 3x10; use ab mat
no rest
L1:B2: DB Military Press (3x12)
@3010; all sets working; rest 2 mins
L1:C: Metcon (AMRAP - Rounds and Reps)
12 min e2mom; every 3 mins perform

10 push press@52-60%
200m run

***if you don't make it one of the rounds then turn into amrap
Level 1 Rx+
L1+:A: 3 sec Pause snatch below knees+hang snatch below knees+OHS (1+1+1x8; start at 60% and build )
L1+:B: Sotts Press (4x8)
@1010; all sets working
L1+:C: Metcon (Time)
For time

30-20-10

C2b pull ups
Ghdsu
F3
F3:A1: Metcon (No Measure)
Russian curls w/a partner@4010; 6x7-9;
no rest
F3:A2: DB Close Grip Bench Press (6x 7-9)
@4010; no rest
F3:B: Metcon (AMRAP - Reps)
8 min amrap

15/10 cal ski
10-30 kbdl 26/18
10-30 kbs
F3 Advanced
3+:A1: Romanian Deadlift (6x8)
@4010
3+:A2: Weighted Push-Ups (6x8)
@3010; rest 2 mins
F3+:B: Metcon (AMRAP - Reps)
8 min amrap

15/10 cal ski
10-30 kbdl 26/18
10-30 kbs
8-15 burpees

Advanced; choose higher number and use 53/35 kb
Sol Endurance
SE: Metcon (Time)
For time

50 burpees
100 sit ups
100 supermans
1 mile run w/sandbag 40/20
150/105 cal ab
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