Blog

August 15th WOD

8/15/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Push Press + Jerk (1+1x10)
build to a tough complex; rest 2-3 mins once load exceeds 70% Jerk 1Rm
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

30 wall balls 20/14
30 burpees
30 t2b/sit ups
Level 1 Rx+
L1+:A: Pause Jerk + Jerk (1+1 x 10)
build to a tough complex; rest 2-3 mins once load exceeds 80%
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap
30 Sh 2 Oh 135/95
30 bar over burpees
F3
F3:A: Metcon (2 Rounds for reps)
10 min amrap;x2 ; 3 min rest between
12/8 cal ski
8-30 Db thrusters 20/10 adv 40/25
60-120 sec plank
F3:B: Back Squat (4x6-8)
@33X1; rest 1-3 mins between sets; advanced use 30X1; 4x4-6; build to a tough set
Sol Endurance
SE:A: Back Squat (6x12)
@10X1; rest 2-3 mins between sets
SE:B: GHD Back Extensions (4x13-18)
@20X1; use weight and build to a tough set; rest 2-3 mins between sets
SE:C: Weighted Pull-ups (6x5)
@20X1; build to a tough set; rest 2-3 mins
SE:D: Close Grip Bench Press (4x6-8)
@20X1; build to a tough set; rest 2-3 mins once it gets tough
SE:E: 2-mile run (Time)
Run 2 miles for time

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