Blog

August 1st WOD

8/1/2017
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
7 min amrap

10 DL 225/145
15 hr push ups
1 shuttle run
3 min rest
L1:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

12 kbs 53/35
8 pull ups
Rest 5 mins
L1:C: Metcon (AMRAP - Reps)
3 min amrap

Max man makers 50/35
L1:D1: DB Military Press (4x10)
all sets working
L1:D2: Russian Curls w/ a Partner (4x10)
rest 2 mins before D1
Level 1 Rx+
L1+:A: Metcon (AMRAP - Rounds and Reps)
7 min amrap

10 Dl 275/205
15 hspu
3 min rest
L1+:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap

12 kb snatches 70/53
8 c2b pull ups
Rest 5 mins
L1+:C: Metcon (AMRAP - Reps)
3 min amrap

Max Curtis p's 135/95
1+:D1: Handstand Shoulder Taps (4x20)
no rest
1+:D2: Weighted Back Extensions (@20X1; 4x10)
rest 2 mins
F3
F3:A: Strict Press+Push Press (@3010 for both; 5+5 x6)
rest as needed
F3:B: Metcon (AMRAP - Reps)
16 min Emom

Min 1- 1 min plank(cumulative)
Min 2- 1 min max cals ab
Min 3/4- walk 200m w/plate oh
Beg-10lb/5 lb plate
Int-25/15
Adv-45/35
F3:C: 1 min Max Calories AB (Calories)
Max effort for Calories on AB - 1 Min Test
Sol Endurance
SE: Metcon (Time)
7 rounds for time

7 cal ab
7 cal ski
7 cal row
7 v-ups
7 burpees
7 wall balls 20/14
7 oh walking lunges/leg 45/25
7 shuttle runs
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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