Blog

June 10th WOD

6/10/2016

Level 1
L1:A: Weighted Pull-ups (3-3-2-2-1-1-1; build to a 1Rm)
rest 2-3 mins between sets
**Scale for both; find the smallest band to do pull up and dip
L1:B: Weighted Dip (3-3-2-2-1-1-1; build to a 1Rm)
rest 2-3 mins between sets
L1:C: Metcon (Time)
For time
Run 400m
50 pull ups
50 hr push-ups

Rx+
Run 400m
50 C2B pull ups
50 Wtd push ups 45/25

Level 2
L2:A1: Reverse Lunges (4x10-12)
Only add weight if coach permits
@2010; advanced use db; rest 30 sec
L2:A2: Stork Deadlift (4x10-12)
@2010; build to challenging set; rest 30 sec
L2:A3: DB Hammer Curls ( 4x12-14)
@2010; rest 30 sec;
L2:A4: DB Strict Press (4x12-14)
@2010; rest 30 sec
L2:B: Metcon (6 Rounds for reps)
1:00 amrap; x 6; rest 30 sec

3 burpees
8 db thrusters 25/15
10 ring rows

Advanced

5 burpees
8 db thrusters 35/25
10 pull ups

Competitors
C:A: Clean (11 min emom; 1 clean; build to a 1 Rm)
C:B: Jerk (10 min emom; 1 jerk; build to a 1 Rm)
C:C: Metcon (Time)
For time (reference May 2 for time)

50 Box jump overs 24/20
40 kbs 70/53
30 cal AB
200m run
10 bar mus

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