Blog

July 3rd WOD

7/3/2017
July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1:A: Low hang Power Clean+Power Clean (9 min emom; 1 low hang PC+2 PC)
build to a tough set;
L1+:A: Hang Power Clean (9 min emom; 3 hang pc)
Rx+ build to a tough triple
L1:B: Push Press (5@75%, 3@85%, max@95%)
rest 2-3 mins between sets; Rx+ same
L1:C: Metcon (4 Rounds for reps)
3 min amrap; x4; rest 60 secs between

5 pull ups
10 push ups
15 air squats

Rx+

3 min amrap; x4; rest 60 secs

5 PC 135/95
7 box jumps 24/20
9 t2b
L1:D: Skull Crushers (@20X1; 4x6)
If time; skull crushers; build off last week; rest 90 secs between sets
F3
F3:A1: Back Squat (@33X1; 5x6)
build based on coach's discretion
F3:A2: CS - Reverse Fly (@2020; 5x 8-10)
rest 2 mins
F3:B: Metcon (AMRAP - Reps)
15 min amrap

10-30 cal ab
10-40 sit ups
10-50 box step ups 24/20
10-40 Kbs 26/18 adv 53/35
10-30 ring rows/pull ups

***advanced athletes choose higher number
Sol Endurance
SE:A1: Trap 3 raise (@2010; 5x8)
build to heaviest set possible; no rest
SE:A2: DB Bicep Curls (@3010; 5x8)
build to heaviest set possible; no rest
SE:A3: Skull Crushers (@3010; 5x8)
build to heaviest set possible; rest 2 mins
SE:B: Metcon (Calories)
10 min ab for Max cals
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