May 2nd WOD

Level 1
L1:A: Deadlift (10 min emom; 1 DL@10X1)
build to a tough single
L1:B: Metcon (Time)
For time

50 kbs 53/35
40 t2b or v-ups
30 kb c&j
200 m run
10 man makers 50/35
Level 1 Rx+
L1+:A: Snatch high pull+Snatch (1+1 x5)
build to 75%
L1+:B: Snatch (10 min snatch emom; 1 snatch)
start back at 50% and build to a new 1RM
L1+:C: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
F3:A1: GHD Back Extensions (5x10-12)
@3010; adv use a barbell while doing this; no rest
F3:A2: Push-ups (5x10-15)
@3010; rest 2 mins
3+:A2: Weighted Push-Ups (5x4)
@3010; build off last week; rest 2 mins
F3:B: Metcon (Time)
For time


Wall balls 14/8
Kb dl 26/18 int 35/26 adv 53/35
Ski cals
Sol Endurance
SE: Metcon (Time)
For time

2.4 mile ab
100 sit ups
100 kbs 53/35
1 mile ski
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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