July 15th WOD



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

Level 1

L1:A: Back Squat (20-20-20; find a 20 rep max)
@10X1; 3-5 mins between sets
L1:B: Shoulder Press (8-8-8-8; 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)

Level 2

L2:A: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
L2:B1: Reverse Lunges (5x8-10/leg)
Only add weight if coach permits
L2:B2: Powell Raise (5x8; build to a 8 rep max)
L2:C: 800m Ski (Time)



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM