July 26th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Deadlift ( 5x4-6 )
@5010; no rest
L1:A2: Weighted Push-Ups (5x6-8)
L1:B: Metcon (Time)
For time
75 hr push ups
50 burpees
25 cal row/ski
Level 1 Rx+
L1+:A: Clean pull+ clean + Hang clean (1+1+1 x8)
start at 70% of clean and build to a tough set; rest as needed
L1+:B: Metcon (Time)
For Time
Buy in with
75 wtd hr push ups 45/25

Bar over burpees
PC 155/105
F3:A: Metcon (4 Rounds for time)
400m run; x 4; rest 1 min inside between sets; if it's over 110 ski 400m
F3:B1: Reverse Lunges (3x8-10)
Only add weight if coach permits
@2010; no rest
F3:B2: Dumbbell Lateral Raise (3x8-10)
@2010; rest 2 mins
F3:C: Metcon (Time)
3 rounds

10-30 no push up burpees
10-30 walking lunges
Rest 2 min
F3:D1: DB Hammer Curls (3x6-8)
@5010; no rest
F3:D2: Dumbbell Tricep Kickbacks (5x10-12)
@2010; rest 60 sec
Sol Endurance
SE:A: Metcon (Time)
3 rounds for time

400m run
30 burpees


Run 1 mile

***if temp is over 110 sub row for all runs
Rest 10 mins
SE:B: Metcon (AMRAP - Rounds and Reps)
27 min amrap

100 air squats
50 back ext
50 sit ups(may sub Ghd only if you do at least 150+ each week)
800m run
50/35 cal ab
400m pinch plate 25/15



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