Blog

April 7th WOD

4/7/2016

Competitors
C:A1: Banded Split Squat ( 4x12)
@3030; no rest
C:A2: Metcon (No Measure)
Complex; 4t2b+ 3 c2b+2 pull ups+ 1 bar mu; 1 complex; 4 sets
C:A3: Handstand Walk (4x50')
(advanced stack plates like a staircase and walk over them)
C:B: Metcon (Time)
For time
4 rounds
400m run
20 kbs 53/35
200m ski
15 burpees

Level 1
L1:A: Mobility (No Measure)
L1:B: Metcon (AMRAP - Rounds and Reps)
W/a partner

30 min amrap

Partner 1 works on chipper

21 cal AB/ski/row
42 burpees
63 box step ups
84 du's(1:30 du practice)
105 sit ups

Partner 2

Runs 200m w/medball 20/14
Rx+:Do 5 rounds of comp wod

Level 1 Rx+
L1+A: Mobility (No Measure)
L1+B: Metcon (Time)
For time
5 rounds
400m run
20 kbs 53/35
200m ski
15 burpees

Level 2
L2:A1: Stork Deadlift (5x10)
@3010; build off last week; no rest
L2:A2: DB Strict Press (5x12)
@3010; all sets working; rest 90 sec before returning to A1
L2:B1: Metcon (4 Rounds for time)
Run 400m; x4
no rest; record time
L2:B2: Metcon (4 Rounds for time)
Sit Ups 25x4;
rest 2 min before going back to B1
Advanced do 6 sets
L2:C: 1000m Ski (Time)
Ski 1000m for Time

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