Blog

July 19th WOD

7/19/2016

Competitors

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

Level 1

L1:A: Metcon (2 Rounds for weight)
20 min emom; complete

8-10 DL@3010; build to a tough set (Record in Round 1)
6-10 strict hspu or Db seated military press@3010 (Record in Round 2)
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap w/partner
Partner A-Run 200/ski/ 0.6 mile ab
Partner B-amrap
10 DL 95/65
10 push press 95/65
7 Bar over burpees

Level 1 Rx+

L1+:A: Snatch high pull+Snatch (3+2x7)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap w/partner
Partner A-Run 200/ski/ 0.6 mile ab
Partner B-amrap
10 DL 115/75
10 push press 115/75
7 Bar over burpees

F3

F3:A1: Stork Deadlift (3x10-12)
@3010; no rest
F3:A2: DB Military Press (3x10-12)
@3010; rest 60 sec before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap
7-12 burpees
Row 250m
8-20 supermans
F3:C1: DB Hammer Curls (3x10-12)
@3010; no rest
F3:C2: Skull Crushers (3x10-12)
@3010; rest 45 sec

Sol Endurance

SE:A: Mobility (No Measure)
15 min lower body
SE:B: Metcon (AMRAP - Rounds and Reps)
32 min amrap
1000m row
7 wall walks
200m pinch plate 25/15

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