Blog

August 8th WOD

8/8/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (9x3)
@20X1; build to a tough triple; rest 2-3 mins between sets
L1:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 1 min between

Buy in each amrap is 25 pull ups
Then
8 Kbs 53/35
8 Gb squats
8 t2b/sit ups
8 Hr push ups
Level 1 Rx+
L1+:A: Clean+FrontSquat (1+2 x8)
build to a tough complex; rest 2-3 mins between
L1+:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 1 min between

Buy in 10 ring mu's
Then
5 PC 135/95
5 FS
5 bar over burpees
F3
F3:A: Metcon (2 Rounds for reps)
3 min amrap; x2; 2 min rest between

7-10 Kbs 26/18; intermediate 35/26, advanced 53/35
7-15 gb squats
F3:B1: Reverse Lunges (3x8-10)
Only add weight if coach permits
@2010; no rest; advanced do reverse side lunge from bench or box
F3:B2: Powell Raise (3x8)
@3010; rest 30 sec; advanced do strict pull ups; 3x 6-15
F3:C: Metcon (2 Rounds for time)
Run around mall; x2; rest 1 min between
F3:D1: Monster walks (3x50')
no rest
F3:D2: Sit-ups (3x 15-40)
rest 30 sec
Sol Endurance
SE:A: Back Squat (3x20)
@10X1; find a 20 rep max;rest 3+ mins between attempts
SE:B: GHD Back Extensions (5x10-15)
@20X1; use weight and build to a tough set; rest 2-3 mins between sets
SE:C: Weighted Pull-ups (8x3)
@23X1; build to a tough triple; rest 2-3 mins once it gets tough
SE:D: Close Grip Bench Press (8x3-5)
@20X1; build to a tough set; rest 2-3 mins once it gets tough
SE:E: 2000m Ski (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