Blog

July 6th WOD

7/6/2017
Level 1
L1:A: High Hang PC + Low Hang PC ( 9 min emom; 1 HH PC+2 LH PC above knee)
build to a moderate set
L1:B: Floor Press (@20X1; 5x4)
build to a tough set of 4; rest as needed
L1:C: Metcon (AMRAP - Rounds and Reps)
7 min amrap

30 hr push ups
200m run/ski/row/ab
L1+:C: Metcon (Time)
3 rounds

10 C&J 135/95
15 t2b
200m run
L1:D: DB Military Press (@20X1; 4x6)
If time; military press; build off last week; rest 90 secs between
F3
F3:A: Mobility (No Measure)
15 min mob
F3:B: Metcon (AMRAP - Rounds and Reps)
Every 5 minutes for 30 minutes complete:

500m row
5 burpees
10 air squats
15 sit ups
20 Kbs (coach's discretion)

Advanced

400m run
5 burpees
10 gb squats 53/35
15 Russian twists 45/25
20 Kbs 53/35

***if you don't make the time domain in a round, turn it into an amrap
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