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July 25th WOD

7/25/2017
Level 1
L1:A: Deadlift (@30X1; 5x10)
start at 55% and build; be mindful about the tempo, this will make the weight much heavier than normal
L1:B: Metcon (Time)
3 Rounds for time

10 hpc@52-57%
15 push press
20 burpees
Level 1 Rx+
L1+:A: Deadlift (@20X1; 5x10)
start at 55% and build; be mindful about the tempo, this will make the weight much heavier than normal
Rx+; tempo is 20X1 but the same sets and reps
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

5 ps 115/80
10 Dl
15 t2b
20 du's
F3
F3:A1: Deadlift (@30X1; 5x8-10; adv 5-5-5-5-5@20X1)
build to a tough set; no rest
F3:A2: Push-Ups (@5010; 5x5)
adv use plate on back and do 3010 for 5x8; rest 2 mins before returning to A1
F3:B: Metcon (AMRAP - Reps)
20 min Emom

Min 1- Max cals ab
Min 2- 10-30 sit ups

***reference June 20 for scores
Sol Endurance
SE: Metcon (8 Rounds for reps)
5 mins amrap; x8; rest 2 min; between rounds 4 and 5 rest 5 mins

12 v-ups
12 Kbs 53/35
200m ski
12 pull ups
200m run
Competitors
Comp: Comp WOD (1 Rounds for reps)
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11AM-Yoga

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

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