July 18th WOD



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

Level 1

L1:A1: Back Squat (10-12 reps x 3)
Rest 45 sec
L1:A2: Narrow Grip Strict Pull Ups (6-15 x 3)
Strict Pull ups in a narrow grip position
@20X1; aim for consistent but difficult sets
Rest 45 sec
L1:A3: Plank (75-90 sec x 3)
if it's easy add weight
Rest 2 min
L1:B: Metcon (Time)
For time
Buy in
400m run
50 pull-ups

3 rounds for time
20 Kbs 53/35
12/leg kb goblet reverse lunges

Level 1 Rx+

L1+:A: Power Clean & Front Squats (21 min emom: 3 PC+4 FS)
start at 70% of PC and build to a tough complex
L1+:B: Metcon (Time)
For time
18 mu's

2 rounds
9 bear complex 135/95
200m run

Level 2

L2:A: 30/30 cal ab; x8 (8 Rounds for calories)
30/30 calories on the AB x8
L2:B1: Air Squats (Air squats/gb squats: 3x6-10)
@3311; no rest
L2:B2: Strict Pull-Ups/Powell Raise (3x6-10)
Strict Pull-Ups or Powell Raise
@3010; rest 45 sec
L2:C: Metcon (2 Rounds for time)
Run 400m; x2
rest 60 sec between
L2:D1: T2b/Sit ups ( 3x10-20)
Toe to Bar or Sit Ups
no rest
L2:D2: Push-ups (3x10-20)
@3010; rest 45 sec
L2:E: Metcon (2 Rounds for time)
Ski 400m; x2
rest 60 sec between

Sol Endurance

SE:A: 1-Mile Run (Time)
Max Effort 1-Mile Run
no rest before b
SE:B: Metcon (Time)
For time
10 rope climbs
30 burpees
50 Kbs 53/35
Rest 5 min
SE:C: Metcon (Time)
For time
75 bw back squats
Ladies use .75 bw



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