April 5th WOD


C:A: Hang Snatch from bk below knee+ Hang Snatch above knee (1+1x9@75%)
rest 2:30 min between(strict)
C:B: Clean Pull (7x3@106%)
rest 3 min between
C:C: Metcon (AMRAP - Rounds and Reps)
17 min amrap
4 sh 2 oh 135/95
3 power snatch 135/95
2 hang power snatch 135/95
1 Ohs 135/95
30 ghdsu
50 du's
Run 200m
Rest 5 min
C:D: J.T. (Time)
Handstand Push-ups
Ring Dips
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Level 1
L1:A: Deadlift ( 8x5@74%)
@20X1; no rest
L1:A2: Weighted Push-Ups (5x10)
@20X1; all sets tough; add weight if it's still easy
L1:B: Metcon (AMRAP - Rounds and Reps)
18 min amrap
30 sh 2 oh 95/65
30 sit ups
400m run

Level 1 Rx+
L1+A: Hang PC from BK (3x8@77%)
L1+B: Metcon (AMRAP - Rounds and Reps)
18 min amrap
30 sh 2oh 115/75
30 t2b
200m run

Level 2
L2:A1: Deadlift (5x12)
@20X1; build based on coach's discretion; advanced build to a tough set
L2:A2: Skull Crushers (5x10)
@3010; all sets working
L2:B: Metcon (9 Rounds for calories)
For cals on AB; x 9; rest 60 sec between
35 sec
Rest 2 min
L2:C: Max Plank (Time)
Max Plank
Max plank; do max effort 2 x if under 1:30



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM