June 23rd WOD

Level 1
L1:A: Low Hang Snatch + OHS ( 7 min emom; 2 low hang snatch+3 ohs;)
use as skill work only if this is a new movement for you; if you are proficient build to a tough set;
Rx+; 2 PC+3 jerks; build to a tough set
L1+:A: Power Clean + Jerk ( 7 min emom; 2 PC+3 jerks)
build to a tough set
L1:B: Back Squat (@20X1; 5@65%, 5@75%, max@85%)
rest 2-3 mins between sets
L1:C: Metcon (Time)
For time

50 db walking lunges 50/35
30 db thrusters
10 manmakers

***scale weight appropriately; this is not meant to be a 20 minute workout; goal should be 7-10 mins


50 front squats from rack 135/95
30 thrusters 95/65
10 ring mu's
F3:A1: Back Squat (@32X1; 5x6;)
no rest; advanced; build to a tough set
F3:A2: Monster walks (5x50')
rest 2 mins
F3:B: Metcon (AMRAP - Reps)
3 min amrap; x 4; rest 1 min between

5 burpees
7 box steps ups 24/20
9 ring rows
1 shuttle run


5 burpees
7 box jumps 24/20
9 pull ups
1 shuttle run
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