June 19th WOD

Level 1
L1:A: High Hang PC + Low Hang PC (7 min emom; 3 high hang PC+ 2 low hang PC)
build to a tough set; Rx+ same
L1:B: Push Press (5@65%, 5@75%, max@85%; )
rest 2-3 mins between sets; record the max reps in the reps section in addition to the weight! Rx+ same
L1:C: Metcon (Time)
For time


Thrusters 95/65
Cal row/ski/ab
L1+:C: Metcon (Time)
For time

15 bar mu's
30 Thrusters 115/80
45 t2b
Run around mall
L1:D: Skull Crushers (@30X1; 4x8)
if time: Complete D
rest 90 secs between sets
F3:A1: Weighted Reverse Lunges (@2010; 5x6-8/leg)
advanced add Db; no rest
F3:A2: Monster walks ( 5x50')
rest 2 mins between sets
F3:B: Metcon (AMRAP - Reps)
17 min amrap

10-30 air squats
10-20 ring rows
10-20 burpees
10-20 cal ski/row

Adv; choose the higher range
Sol Endurance
SE:A1: Trap 3 raise (@2010; 5x6)
no rest
SE:A2: DB Bicep Curls (@3010; 5x6)
No rest
SE:A3: Skull Crushers (@3010; 5x6)
rest 2 mins; build off last week
SE:B: Metcon (Calories)
80 sec ab; x12; rest 30 secs between sets ;rest 3:30 mins between rounds 6 and 7; stay consistent
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM