Blog

June 24th WOD

6/24/2016

Level 1

L1:A1: Romanian Deadlift (5x6)
@2010; all sets working; build to a tough set; no rest
L1:A2: Dumbbell Lateral Raise (5x8/direction)
@20X1; rest 2 mins before returning to A1
L1:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap
200m run
30 sit ups
30 supermans
L1+:B: Metcon (Time)
Rx+
3 rounds
400m run
40 Ghd sit ups
40 back ext

***only athletes who have used the Ghd consistently over the last cycle may complete the Rx+ workout, no exceptions.

Level 2

L2:A1: Deadlift (5x8)
@3010; build to a tough set; no rest
L2:A2: Sit-ups (10-30x5 )
rest 60 sec before A1
L2:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 2 min

15 Kbs 26/18
8 Burpees over kb

Advanced- Kbs 35/26

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