July 11th WOD



Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Level 1

L1:A: Back Squat (3-3-2-2-1-1-(1); build to a 1 Rm)
@20X1; rest 2-4 mins between 1 rep attempts
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 (AMRAP - Rounds and Reps)
11 min amrap

7 burpees
20 gb squats 53/35
Run/ski 200m/0.3 mile ab

Level 1 Rx+

L1+:A: Clean (3-3-2-2-1-1-1)
build to a one rep max
L1+:B: Metcon (Time)
5 rounds for time
8 bar over burpees
10 thrusters 135/95
12 pull ups

Level 2

L2:A1: Back Squat (5x5)
@33X1; build to a tough set; no rest
L2:A2: DB Hammer Curls (5x10-12)
@3010; all sets working; rest 90 sec before returning to A1
L2:B: Metcon (AMRAP - Reps)
20 min Emom

Min 1- 6-15 burpees
Min 2- 10-27 sit ups
Min 3- 200m
Min 4- rest

Advanced; do a 21 min Emom w/no rest

Sol Endurance

SE: Metcon (AMRAP - Reps)
Emom; for 48 mins

6-12 strict pull ups
6-12 wtd push ups 35/15
10-25 sit ups
Run 200m



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