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July 31st WOD

7/31/2017
Level 1
L1:A: Mid Hang PC + Low Hang PC Below Knee (9 min emom; every min perform 2 mhpc +2 lhpc below)
build to a tough complex but keep technique at the forefront
L1:B: Front Squat (@22X1; 6x6)
build to a tough set; be mindful about the tempo; rest 2 mins between sets
L1:B: Metcon (Time)
3 Rounds for time

30 wall balls 20/14
20 t2b
10 burpees
Level 1 Rx+
L1+:A: Power Clean + Hang PC Below Knee (9 min emom; 1 PC+2 Lhpc below knee)
Power clean+Hang PC Below knee
build to a rough set
L1+:B: Front Squat (@22X1; 6x6)
build to a tough set; be mindful about the tempo; rest 2 mins between sets
L1+:B: Metcon (Time)
12-9-6

Cleans 185/125
Bar mus
2x ghdsu
F3
F3:A: Back Squat (@33X1; 5x6)
advanced; back squats@20X1; 5x8; build to a heavy 8
F3:B: Metcon (AMRAP - Rounds and Reps)
24 min amrap

400m ski/run
20-50 sit ups
10-30 Kbs 35/18 advanced 53/35
10-30 gb squats
Sol Endurance
SE:A1: Trap 3 raise (@3010; 6x8)
build to heaviest set possible; no rest
SE:A2: DB Bicep Curls (@3010; 6x8)
build to heaviest set possible; no rest
SE:A3: Skull Crushers (@3010; 6x8)
build to heaviest set possible; rest 2 mins
SE:B: Metcon (Time)
Run 400m; x14; rest 1:45 min between; rest 6:30 mins between rounds 7 and 8
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