July 25th WOD



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

Level 1

L1:A: Push press+Power jerk (3+2 x 7)
build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (Time)
4 rounds for time
15 sh 2 oh 95/65
15 t2b/sit ups
Run 200m

Level 1 Rx+

L1+:A: Thruster (8x3)
build to a daily max triple
L1+:B: Metcon (Time)
4 Rounds for Time
15 unbroken sh 2 oh 115/80(every break do 8 pistols)
15 unbroken t2b(every break do 5 burpees)
Run 200m


F3:A: Metcon (AMRAP - Reps)
8 min Emom
Min 1- max cals ab
Min 2- 10-25 sit ups
F3:B1: Renegade Row (3x10-12)
@3010; no rest
F3:B2: Arnold Press (3x10-12)
@3010; rest 45 sec
F3:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap
Ski 200m
10-50 air squats
10-50 push ups
F3:D: Powell Raise (3x10-12)
@2010; rest 30 sec between sets

Sol Endurance

SE: Metcon (AMRAP - Reps)
60 min emom

Every 5 mins complete
2-6 leg less rope climbs
10-20 push ups(add weight if 20 is too easy)
11-20 t2b
200m fw 53/35



Monday - Thursday: 

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


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


8AM, 9AM, and 10AM