Blog

July 7th WOD

7/7/2017
Level 1
L1:A: Low Hang Snatch + OHS ( 9 min emom; 1 low hang snatch+2 ohs)
use as skill work only if this is a new movement for you; if you are proficient build to a tough set
L1+:A: Thruster ( 9 min emom; 2 Thrusters )
build to a tough double
L1:B: Back Squat (@20X1; 5@75%, 3@85%, max@95%)
rest 2-3 mins between sets
L1:C: Metcon (Time)
4 Rounds For time

20 db walking lunges 50/35
15 pull ups

Rx+

For time

21-15-9

Thruster 115/80
Strict pull ups
F3
F3:A1: Stork Deadlift (@3111; 5x8-10)
no rest

Advanced; DL@20X1; 4x12; all sets working; rest 3 mins between sets
F3:A2: Farmer Walk with DB OH (200m fw w/Db oh x5)
rest 2 mins
F3+:A: Deadlift (@20X1; 4x12)
all sets working; rest 3 mins between sets
F3:B: Metcon (Calories)
30/30 ab; x12; record total 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