Blog

August 12th WOD

8/12/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Hang Power Clean (9x3)
build to a tough triple; rest 2-3 mins between
L1:B: Metcon (Time)
For time
10-8-6-4-2

HPC 115/70
Bar over burpees

Then run 400m
Level 1 Rx+
L1+:A: Hang Power Clean (10 min Emom; 2 HPC)
build to a tough double; rest 2 min then into next 10 min Emom; 2 OHS; build to a tough double
L1+:A: Overhead Squat (10 min Emom; 2 OHS)
build to a tough double
L1+:B: Metcon (Time)
For time
10-8-6-4-2

HPC 155/105
Bar over burpees

Then

10 ring mu's
400m run
F3
F3:A1: Arnold Press (5x8-12)
@2010; build to a tough set; no rest
F3:A2: Plank (60-120 sec; x5)
rest 2 mins before returning to A1
F3:B: Metcon (Calories)
60 secs max cals ab; x 8; rest 1 min between
Intermediate; x6; rest 2 min between
Advanced; x 3; rest 4 mins between

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