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April 7th WOD

4/7/2017
Level 1
L1:A1: Pendlay Row (5x8)
@3010; all sets working
L1:A2: Evil Wheel (5x8-10)
rest 2 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

25 pull ups
400m run
Level 1 Rx+
1+:A1: Wide Grip Pull-Ups (5x8-12)
@3010; if this is easy use weight belt
1+:A2: Evil Wheel (5x15-20)
rest 2 mins
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

12 thrusters 95/65
12 pull ups
200m run
F3
F3:A1: DB Hammer Curls ( 5x8-10)
@3010; no rest; build off last week
F3:A2: Powell Raise (5x8-10)
@3010; rest 2 mins
F3:B: Metcon (Time)
For time

500m row
40 wall balls 14/8
30 v-ups
20 ring rows
10 burpees
F3 Advanced
3+:A1: Wide Grip Pull-Ups (6x6)
@3010; 6x6; if it's easy use weight belt
3+:A2: Hollow Rock Hold (60-90 sec; x6)
F3+:B: Metcon (Time)
For time

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

DL 185/125
V-ups
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