Blog

April 8th WOD

4/8/2016

Competitors
C:A: Deadlift (3x10@79%)
@20X1; rest 2:30 between sets; make sure to drive as hard as you can on the X portion of the tempo
C:B: Push press+Power jerk (2+1x5; use 79% of your jerk)
rest 3 min between
C:C: Metcon (10 Rounds for time)
300m sprint@ these efforts;

1-70%
2-74%
3-80%
4-86%
5-90%
6-93%
7-96%
8-97%
9-98%
10-max
Rest is remaining 4 min; this includes the walk back

Level 1
L1:A1: Deadlift (8x5@77%)
@20X1; no rest
L1:A2: Skull Crushers (5x10)
@30X1; all sets working; rest 2 min; make sure to build off last week
L1:B: Metcon (8 Rounds for distance)
Row 29 sec; x8; rest 2:15 between rounds
L1:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Level 1 Rx+
L1+A: Hang Power Clean (3x8@82%)
Rx+ only do A and rest 2:30 between sets;
L1+B: Metcon (8 Rounds for distance)
Row 29 sec; x8; rest 2:15 between rounds
L1+C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery

Level 2
L2:A: Back Squat (5x10)
@20X1; build based on coach's discretion; advanced build to 3 tough sets
L2:B: Metcon (Time)
For time

10-9-8....3-2-1
Ring rows
Burpees

Advanced
Pull ups
Burpees
L2:C: Half Karen (Time)
75 Wall-ball Shots @
14/8
Advanced: Do Karen!
L2+:C: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

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