August 1st WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Deadlift (18 min Emom; every 3 mins perform 5 deadlifts)
build to a heavy set
L1:B: Metcon (Time)
For time
20 DL 185/125
Run/ski 200m
15 DL
Run/ski 400m
10 DL
75 hr push ups
Level 1 Rx+
L1+:A: Power Clean + Low Hang PC (Above the Knee) (18 min Emom - 1+2)
build to a heavy complex
L1+:B: Metcon (Time)
For time
3 rounds
15 hspu
15 DL 275/205
200m run
F3:A1: Walking Lunges (3x10-12)
@2010; add weight if it's easy
F3:A2: Ring Rows (3x10-15)
@3010; rest 60 sec
F3:B: Metcon (AMRAP - Reps)
10 min amrap
3-12 burpees
10-30 sit ups
10 cal ski
F3:C1: Monster walks (50'x4)
no rest
F3:C2: Plank (45-90 sec; x4)
rest 30 sec
F3:D: Metcon (Calories)
Max cals ab in 10 min
Sol Endurance
SE:A1: Metcon (5 Rounds for time)
Run around mall; x5
no rest
SE:A2: Metcon (5 Rounds for reps)
Close grip pronated pull ups@2010; 5x max reps
no rest
SE:A3: Monster walks (5x75')
no rest
SE:A4: Metcon (5 Rounds for reps)
Strict T2B @4010; 5x6-10
no rest
SE:A5: Metcon (5 Rounds for reps)
1 min back squats@10X1; 5x 20@bw/.75
Rest 5 min before returning to A1



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