Blog

June 22nd WOD

6/22/2017
L1:A: High Hang PC + Low Hang PC (7 min emom; 2 high hang PC+3 Low hang PC)
build to a moderate set
L1:B: Floor Press (@20X1; 5x5)
build to a tough set; rest as needed
L1:C: Metcon (Time)
4 Rounds for time

20 hr push ups
15 Russian twists 45/25
10 burpees

Rx+

For time

10-9-8...3-2-1

Bench press@155/105
Med ball cleans 30/20
L1:D: DB Military Press (@30X1; 4x8)
If time; military press; rest 90 secs between
F3
F3:A1: Farmer Walk with DB OH (200m fw w/Db oh; x5; )
no rest
F3:A2: Russian twists (5x 8-30)
rest 2 mins
F3:B: Metcon (Time)
For time

10-9-8..3-2-1

Kbs 26/18 int 35/26 adv 53/35
Cal row

Adv

Db thrusters 40/25
Cal row
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