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July 18th WOD

7/18/2017
Level 1
L1:A: Overhead Squat (10 min emom; 3 ohs@20X1)
build to a 3RM;
If you don't have an ohs: Skip this
L1:A: High-Hang Snatch (9 min emom; 5 high hang Snatch)
If you don't have an ohs do this emom; use this as skill work
L1:B: Deadlift (@20X1; 3-3-3-3-3-3-3)
build to a 3RM
L1:C: 1 min Max Calories AB (Calories)
Max effort for Calories on AB - 1 Min Test
Rest as needed
L1:D: 1000m Row (Time)
Max Effort 1000m Row
Rx+: Skip
L1+:D: Metcon (Time)
For time

50 cal row
40 hspu
30 Dl 275/185
20 bar mus
F3
F3:A: Deadlift (10 min emom; 5 Deadlifts@20X1)
advanced; do ghd back ext@3010; 5x10; use weight if it's easy and build off last week
F3+:A: GHD Back Extensions (5x10; )
ghd back ext@3010; use weight if it's easy and build off last week
F3:B: Metcon (AMRAP - Reps)
Tabata

Sit ups
Burpees
Kb Dl 26/18 int 44/26 adv 53/35
Kbs
Sol Endurance
SE: Metcon (AMRAP - Rounds and Reps)
60 min amrap; rest 2 mins after each completed round

400m run/ski
20 kbs 53/35
500m row
1 min flutter kicks
0.6 mile ab
20 box step overs 24/20
0.3 mile ab
10 burpees to plate
200m run
10 db thrusters 40/25
250m row
20 v-ups
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