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March 30th WOD

3/30/2017
Level 1
L1:A1: Weighted Push-Ups (4x6)
@30X1; all sets working
L1+:A: Russian twists (4x15-25)
all sets working; rest 2 mins before A1
L1:B1: Alternating Dh delt raise (4x10)
@3010; all sets working
L1:B2: Skull Crushers (4x10)
@3010; rest 2 mins
L1:C: Metcon (Time)
For time

14-12-10-8-6-4-2

Wall balls 20/14
T2b or v-ups
Level 1 Rx+
L1+:A: Power Clean+Hang Power Clean (2+2x8)
above knee; build to a tough set
L1+:B: Deadlift (10 min emom; 3 dl)
build to a tough triple
L1+:C: Metcon (Time)
For time

21-15-9

Pc 135/95
Wall balls 30/20
1+:D1: Metcon (No Measure)
Russian curls; 4x10
1+:D2: Powell Raise (@3010; 4x10)
F3
F3:A1: Farmer's Carry (200m fw w/db oh; x4)
all sets challenging
F3:A2: Metcon (No Measure)
T2b laying on ground kicking to rig; if you can do T2b do them :) 4x10-20
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

20/14 cal ab
12 alternating db military press@10X1(choose a challenging weight)
Ski 200m
12-25 sit ups

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