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July 24th WOD

7/24/2017
Level 1
L1:A: High Hang PC + Low Hang PC (9 min emom; every min perform 3 hhpc +2 lhpcabove )
this is skill work; you can build weight but technique is more pertinent for this portion
L1:B: Back Squat (@23X1; 5x6)
build to a tough set; be mindful about the tempo; rest 2 mins between sets
L1:C: Metcon (Time)
For time

60 wall balls 20/14
50 v-ups
40 pull ups
300m run

10 min time cap
L1+:C: Metcon (Time)
For time

10 ring mu's
30 t2b
50 wall balls 20/14
30 t2b
10 bar mu's
F3
F3:A1: DB Reverse Lunges (@2010; 5x6-8/leg)
advanced add Db; no rest
F3:A2: Monster walks (5x50')
rest 2 mins between sets
F3:B: Metcon (AMRAP - Reps)
17 min amrap

10-30 air squats
10-20 ring rows
10-20 burpees
10-20 cal ski/row

Adv; choose the higher range

***reference June 19 for previous scores
Sol Endurance
SE:A1: Trap 3 raise (@2010; 5x10)
build to heaviest set possible; no rest
SE:A2: DB Bicep Curls (@3010; 5x10)
build to heaviest set possible; no rest
SE:A3: Skull Crushers (@3010; 5x10)
build to heaviest set possible; rest 2 mins
SE:B: Metcon (Time)
Run 400m; x12; rest 2 min between; rest 6 mins between rounds 6 and 7
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