Blog

June 20th WOD

6/20/2017
Level 1
L1:A: High-Hang Snatch ( 7 min emom; 5 high hang Snatch)
use this as skill work if it's a new movement; if you're proficient with this lift build to a tough set
L1+:A: Low Hang PS ( 7 min emom; 5 Low hang PS; )
use this as skill work if it's a new movement; if you're proficient with this lift build to a tough set
L1:B: Deadlift (@20X1; 5@65%, 5@75%, max@85%)
rest 2-3 mins between sets; Rx+ same
L1:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 pull ups
10 kbs 53/35
15 kbdl
L1:D: Trap 3 raise (@30X1; 4x8)
If time; rest 90 secs between
F3
F3:A1: Deadlift (@30X1; 5x8-10)
adv 5-5-5-5-5@20X1; build to a tough set; no rest
F3:A2: Push-ups (@5010; 5x5)
adv use plate on back and do 3010 for 5x8; rest 2 mins before returning to A1
F3:B: Metcon (2 Rounds for reps)
20 min Emom

Min 1- Max cals ab
Min 2- 10-30 sit ups
Record calories as round 1
Record sit ups as round 2
Sol Endurance
SE: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
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