Blog

June 16th WOD

6/16/2017
Level 1
L1:A: 400m ski (Time)
L1:B1: Skull Crushers (@30X1; 5x8)
build to a tough set and make sure to record it
L1:B2: Powell Raise (@20X1; 5x8; build to an 8RM)
L1:C: Metcon (Time)
For time

50 no push up burpees
50 box jumps 24/20
Level 1 Rx+
L1+:A: Muscle-ups (3 min amrap Ring mu's)
(make sure you are very warm before you do this)
L1+:B: Metcon (2 Rounds for weight)
Take 25 mins to find 3RM wtd pull up and wtd dip; rep scheme is 3-3-3-3-3-3-3-3; superset the movements
Put each movement's max weight as a Round.
L1+:C: Metcon (Time)
For time

30 clusters 115/80
30 burpees
F3
F3:A1: DB Reverse Lunges (@20X1; 5x8/leg)
advanced use bb; build based on coaches discretion
F3:A2: Trap 3 raise (@30X1; 5x8)
all sets working; advanced same
F3:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 2 mins between

5 ring rows
7 air squats
9/6 cal ski/ab/row

Advanced

5 man makers 50/35
10 Pull ups
15 gb squats 53/35
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