Blog

June 21st WOD

6/21/2016

Level 1 and Rx+

L1:A: Power Clean+Hang Power Clean (2+2x6)
all sets working, build to 3 very tough sets; rest 2-3min between
L1+:A: Snatch high pull+PS (2+2x7)
build to 4 tough complexes
L1:B: Metcon (AMRAP - Reps)
12 min amrap

W/a partner

One partner works on:

10-20-30....

Kbs 53/35
Kbs DL

Partner B

Ski/row/AB for cals

***switch as needed

Score is combined cals and reps

Rx+

Partner 1

5-10-15-20...

DL 225/155
2x unbroken du's(must have du's to do Rx+today, no exceptions)

Partner 2

Burpees

***switch as needed

Level 2

L2:A1: Stork Deadlift (5x8/leg)
@3010; build to a tough set; no rest
L2:A2: Forward Leaning Rest (45-90 sec accumulated x5)
rest 60 sec before A1
L2:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 min

15 Kb Dl 53/35
2 shuttle runs in back room

Sol Endurance

SE: Metcon (Time)
6 rounds for time

400m ski
5x length of gym sandbag drag 80men/60 ladies *each hand
Run 400m
25 Kbs 53/35

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