Blog

June 13th WOD

6/13/2016

Level 1
L1:A: Back Squat (5x5@70%)
@20X1; rest 2-3 mins between sets
L1+:A: Clean (5x5@70%)
rest as needed
L1:B: Metcon (Time)
For time

10-8-5-8-10
T2b
Kbs 53/35

Rx+
T2b
Thrusters 95/65
L1:C: Metcon (No Measure)
Ghd tutorial; how to use it and how to titrate it into your training (skip if pressed for time coaches)
L1:D: 100 Sit-Ups (Time)
Perform 100 sit-ups for time

Level 2
L2:A1: Back Squat (5x4)
@24X1; build to a tough set; no rest
L2:A2: Powell Raise (5x8)
@3010; rest 60 sec before returning to A1
L2:B: 400m ski (Time)
L2:C: Metcon (AMRAP - Rounds and Reps)
7 min amrap

Run 200m (may use other machines if it's too hot)
15-30 sit ups

Advanced: do t2b

Competitors
Metcon (No Measure)
See Competitior Group on FB

Sol Endurance
SE:A1: Weighted Pull-ups (5x5)
@2010; build to a tough set; no rest
A2.
SE:A2: Weighted Dip ( 5x5)
@2010; build to a tough set; rest 60 secs
SE:B: CS Iron Scap (Weight)
SE:C: Metcon (4 Rounds for reps)
24 min Emom for reps

Min 1- max pull ups
Min 2- max push ups
Min 3- max strict t2b
Min 4- max rope climbs
Min 5- max ring dips
Min 6- rest

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