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June 13th WOD

6/13/2017
Level 1
L1:A: Back Squat (10 min emom; 1 backsquat @20X1)
Find a new 1RM
L1:B: Metcon (AMRAP - Reps)
7 min ascending amrap

3-6-9...

Gb squats 53/35
Kbs 53/35
Burpees
Level 1 Rx+
L1+:A: Clean (18 min e2mom; every 2 mins perform 1 Clean)
build to a new 1RM
L1+:B: Metcon (AMRAP - Reps)
7 min ascending amrap

3-6-9...

PC 155/105
Front squats
F3
F3:A1: Deadlift (@3011; 5x8)
no rest

Advanced do EMOMs
F3:A2: DB Military Press (@3010; 5x10)
rest 2 mins
3+:A: Deadlift (10 min emom; 1 DL@10X1)
start at 55% and build to a tough single; then
3+:A: Shoulder Press (10 min emom; 3 bb strict press@10X1)
build to a tough set
F3:B: Metcon (Time)
5 Rounds For time

9/6 cal ski
12 db push press 20/12 int 35/25 adv 50/35
15 kbs 26/18 int 44/26 adv 70/53
Sol Endurance
SE: Metcon (4 Rounds for reps)
For total reps

1 min-max bar facing burpees(use 25lb plates)
1 min-sit ups
1 min-box jumps 24/20
1 min-push ups
1 min-pull ups
1 min-max cal ski
1 min rest

X4
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