Blog

July 17th WOD

7/17/2017
Level 1
L1:A: Low Hang Power Clean (10 min emom; 1 low hang PC)
build to a tough single; Rx+ same
L1:B: Push Press (10 min emom; 1 Push press)
build to a tough single
L1:C: Metcon (Time)
For time

30 alternating Db snatch 50/35
45 v-ups
60 kbs 53/35
400m run
Level 1 Rx+
L1+:A: Low Hang Power Clean (10 min emom; 1 low hang PC)
build to a tough single; Rx+ same
L1+:B: Jerk (10 min emom; 1 jerk)
build to a tough single
L1+:C: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Grace and Fran-
***complete back to back with no rest; this is not a max effort; make sure to pace accordingly
L1+:C: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
F3
F3:A1: Squat (@31X1; 5x8-10)
build based on coach's discretion; advanced backsquats@20X1; 5x6; build to a tough set
F3:A2: Db single arm Reverse fly (@2020; 5x 8-10)
build off last week; rest 2 mins; advanced; pull ups@20X2; 5x8-14 ; build off last week; rest 2 mins before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
14 min amrap

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

5 pull ups
10 push-ups
15 air squats
Competitors
COMP: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

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

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