Blog

August 23rd WOD

8/23/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Deadlift (3-3-2-2-1-1-(1); build to a 1 rm)
rest 2-4 mins between sets

Note: follow this rep scheme if you haven't been consistent with this cycle; 7-7-5-5-5; build to a tough set; rest 2-4 mins between sets
L1:B: Metcon (Time)
For time

30 DL 205/145
80 Hr push ups
100 sit ups
Level 1 Rx+
L1+:B: Snatch (3-3-2-2-1-1-1; build to a 1 rm)
rest 2-4 mins between
L1+:B: Metcon (Time)
For time

30 DL 275/205
40 hspu
50 t2b
F3
F3:A: Deadlift (6x8)
@3010; advanced 5x3-5@2010; build to a tough triple
F3:B: Metcon (2 Rounds for reps)
7 min amrap; x2; rest 3 min between
200m run
8-25 slam balls
F3:C: Metcon (No Measure)
If Time:
Plank; 45-90 sec; x3; rest 2 min between
Sol Endurance
SE:A: Metcon (AMRAP - Rounds and Reps)
7 min amrap

200m med ball run oh 20/14
10 burpee broad jumps
Retest of July 12: Rest 3 min
SE:B: Metcon (AMRAP - Rounds and Reps)
14 min amrap
10/7 cal ab
2 leg less rope climbs
400m pinch plate/hand 25/15
Rest 5 min
SE:C: Metcon (Time)
4 rounds for time

400m ski
400m run

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