June 26th WOD

Level 1
L1:A: High Hang PC + Low Hang PC ( 8 min emom; 2 high hang PC+ 2 low hang PC)
build to a tough set; Rx+ same
L1:B: Push Press (3@70%, 3@80%, max (minimum 3)@90%)
rest 2-3 mins between sets; Rx+ same
L1:C: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 90 secs between

8 pull ups
10 t2b
12 wall balls 20/14


5 min amrap; x2; rest 90 secs


Box over burpees 24/20 (length)
L1:D: Skull Crushers (@30X1; 4x6)
If time; skull crushers; build off last week; rest 90 secs between sets
F3:A1: Back squats w/hip circle (@32X1; 5x6)
no rest; advanced do back squats w/hip circle @20X1; no rest
F3:A2: Powell Raise (@3010; 5x8)
rest 90 sec before returning to A1; advanced do strict pull ups@20X1; 5x 5-12
F3:B: Metcon (Time)
3 rounds for time

Ski 400m
25 sit ups
25 air squats

Intermediate; 4 rounds

Advanced; 6 rounds
Sol Endurance
SE:A1: Trap 3 raise (@2010; 6x4)
no rest
SE:A2: DB Bicep Curls (@3010; 6x4)
no rest
SE:A3: Skull Crushers (@3010; 6x4)
rest 2 mins; build off last week
SE:B: Metcon (Calories)
70 sec ab; x14; rest 30 secs between sets ; rest 3 mins between round 7 and 8; stay consistent
SE:C: CS Iron Scap (Weight)
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