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June 12th WOD

6/12/2017
Level 1
L1:A: Push Press (10 min emom; 1 push press; build to a new 1RM)
L1:B: Metcon (Time)
For time

30-20-10

Sh2oh@52-57%
V-ups
Cal Ski/ab/row
Level 1 Rx+
L1+:A: Jerk (10 min emom; 1 Jerk; build to a new 1RM)
L1+:B: Metcon (Time)
For time
21-15-9

Sh2oh 135/95
Kbs 70/53
Cal ab
F3
F3:A1: Bulgarian Split Squat (unweighted@30X1; 5x8/leg)
no rest; tempo is strict
F3:A2: Powell Raise (@30X1; 5x8/side)
rest 90 secs;
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

12 ring rows
10 sit ups or v-ups
8/6 cal ab
6 burpees
F3 Advanced
3+:A2: Bulgarian Split Squat (5x8/leg find 8RM @30X1 using Db)
tempo is strict
3+:A2: Pull-ups (Max pull ups for total reps x5)
rest 2 mins
F3+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

15 wall balls 20/14
12 t2b
9 box over burpees 24/20
Sol Endurance
SE:A1: Trap 3 raise (@2010; 5x8)
no rest
SE:A2: DB Bicep Curls ( 5x8)
@3010; no rest
SE:A3: Skull Crushers (5x8)
@3010; rest 2 mins
SE:B: Metcon (Calories)
90 sec ab; x10; rest 30 secs between sets ; stay consistent
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