Blog

July 10th WOD

7/10/17
Level 1
L1:A: Low hang Power Clean+Power Clean (9 min emom; 1 low hang PC+1 PC)
build to a tough set;
L1:B: Push Press (6 min emom; 2 Push press)
build to a tough double;
L1:C: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 60 secs between

3 burpees
5 db thrusters 50/35
7 v-ups
L1:D: Across the body skull crushers (@20X1; 4x6)
If time; across the body skull crushers@20X1; 4x6; touch the opposite shoulder with Db; rest 90 secs between sets
Level 1 Rx+
L1+:A: Hang Power Clean (9 min emom; 2 hang pc)
build to a tough double
L1+:B: Jerk (8 min emom; 2 jerks)
build to a tough double
L1+:C: Metcon (4 Rounds for time)
3 rounds for time; x4; rest 60 secs

5 hang of 135/95
5 front squats
5 sh2oh
L1+:D: Across the body skull crushers (@20X1; 4x6)
If time; across the body skull crushers@20X1; 4x6; touch the opposite shoulder with Db; rest 90 secs between sets
F3
F3:A1: Squat (@23X1; 5x6)
build based on coach's discretion;
F3:A2: Db single arm Reverse fly (@2020; 5x 8-10)
rest 2 mins; advanced; pull ups@20X2; 5x6-12 ; rest 2 mins before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 air squats
12 ring rows
14 sit ups
200m ski/run/0.3 ab
F3 Advanced
3+:A1: Back Squat (@20X1; 5x8)
advanced backsquats; build to a tough set
3+:A2: Pull-ups (@20X2; 5x6-12 )
rest 2 mins before returning to A1
3+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 pull ups
10 push-ups
15 air squats
Sol Endurance
SE:A1: Trap 3 raise (@2010; 6x6)
build to heaviest set possible; no rest
SE:A2: DB Bicep Curls (@3010; 6x6)
build to heaviest set possible; no rest
SE:A3: Skull Crushers (@3010; 6x6)
build to heaviest set possible; rest 2 mins
SE:B: Metcon (Time)
Run 400m; x10; rest 90 sec between
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