Blog

August 26th WOD

8/26/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (20-20-20)
@10X1; find a 20 rep max; 3-5 mins between sets
L1:B: Shoulder Press (8-8-8-8)
@20X1; find an 8 rep max
L1:C: 30/30 Row Test (4 Rounds for distance)
Row max meters in 30 seconds. Then rest 30 seconds.
L1:D: 100 Sit-Ups (Time)
Perform 100 sit-ups for time
L1+:D: Metcon (Time)
Rx+ 100 t2b or Ghd(only attempt if you use 3+ times/week)
F3
F3:A: Metcon (Calories)
AB 45/45 sec; x6
F3:B1: Kb Deadlift (3x10-15)
@4010; advanced do single leg@3010; 3x8/leg; no rest
F3:B2: Plank (60-90 sec x 3)
rest 45 sec
F3:C: Metcon (Time)
For time

10-9-8...3-2-1

Burpees( half of amount, round to higher number) ;advanced ; normal amount
Kbs 35/26 or 53/35
F3:D: Turkish Get Up ( Skill work-10 mins)
Turkish get ups

Skill work-10 mins

Strength-3x5/side; build to a tough set

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