Blog

July 5th WOD

7/5/2016

Competitors

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

Level 1

L1:A: Back Squat (2x5@94%, 1x3@97%;)
@10X1; rest 2-3 mins between sets
L1+:A: Clean (2 cleans@92% every 3 mins for 24 mins)
L1:B: Metcon (Time)
3 Rounds For time
25 Kbs 53/35
25 gb squats
10 pull ups

Rx +

For time
3 rounds
10 PC 135/95
10 front squats
3 mu's

Level 2

L2:A: Back Squat (5x6)
@23X1; build based on coach's discretion
L2:A2: Powell Raise (5x10)
@3010; rest 60 sec
L2:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap
8 banded(slingshot) air squats
8 burpees
8 cal ski
8 sit ups

Sol Endurance

SE:A: Metcon (3 Rounds for reps)
15 min amrap; x3; rest 5 min between

200m pinch plate 35/25
25 burpees to plate
25 weighted plate sit ups
25 back ext
400m run
3 rope climbs
50 wtd push ups 35/25
50 cal ab

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