Blog

June 20th WOD

6/20/2016

Level 1

L1:A: Front Squat ( 5x2@75%, 5x3@80%)
@20X1; rest 2-3 mins between sets
L1:B: Metcon (Time)
4 rounds for time

18 Russian twists w/plate
15 oh walking lunges 45/25
12 burpees to plate
9 pull ups
Rest 1 min (strict)
L1:C: 400m Run (Time)
Max Effort 400m Run

Level 1 Rx+

L1+:A: Power Clean & Front Squats (2+2x3@75%PC, 2+2x3@80%)
rest as needed
L1+:B: Metcon (Time)
4 rounds for time

9 tng PC 135/95
12 t2b
15 pull ups
Rest 1 min (strict)
L1+:C: 400m Run (Time)
Max Effort 400m Run

Level 2

L2:A1: Air Squats (6x5)
Tempo air squats@55X1; advanced use a kb if needed; perfect form :)
L2:A2: Monster walks (5x50')
rest 90 sec before returning to A
L2:B: Metcon (3 Rounds for reps)
4 min amrap; x3; rest 2 min between

12 burpees
8-15 sit ups
18 Kbs 35/26

***aim for the same score in all amraps

Sol Endurance

SE:A1: Weighted Pull-ups (5x3)
@20X3; build to 3 tough triples; no rest
SE:A2: Skull Crushers (5x6-8)
@20X1; all sets working; rest 2-4 mins before A1
SE:B: Metcon (Time)
For time

25 cal ab
25 pull ups
25 ring dips
25 burpees
50 pull ups
50 ring dips
50 wtd push ups 55/35
50 burpees

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