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June 14th WOD

6/14/2016

Level 1
L1:A: Deadlift (5x5@70%)
@20X1; rest 2-3mins between sets
L1+:A: Deficit Snatch Pull (3x2@100%, 3x2@102%, 2x3@105%)
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap w/a partner

21 Dl 205/145
21 Hr push ups
15 Dl
15 burpees
9 Dl
9 Hr push ups

Rx+

12 min amrap w/a partner

30 PC 165/110
30 Wtd push ups 55/35
20 PC
20 Wtd push ups
10 PC
10 ring burpee ring mu

Level 2
L2:A: Deadlift (5x8)
@3010; rest 2 min between sets; focus on maintains good lower lumbar posture, higher hip position and vertical shins if new
L2:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

Row 500m/bike 0.6 miles/ ski 400/run 400 (choose any monostructural movement each round)
15 negative push ups
20 supermans

Advanced
Alternate Run 400m and ski 400m
20 wtd push ups 35/15
20 back extensions

Sol Endurance
SE:A: 2000m Ski (Time)
Rest 5 min
SE:B: Metcon (Time)
For time
50 box over burpees 24/20(long way)

Then
3 rounds
25 Kbs 53/35
200m fw 53/35

Then
3 mile Ab

Then
25 rope climbs

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