Blog

June 27th WOD

6/27/2016

Level 1

L1:A: Back Squat (3x4@82% (3 reps x 4 sets); 3x4@87%; )
@10X1; rest 2-3 mins between working sets
L1+:A: Clean (3x4@82%, 3x4@87%)
L1:B: Metcon (Time)
For time

10-9-8...3-2-1
Wall balls 20/14
Pull ups

Rx+
Front squats 115/70
Pull ups

Level 2

L2:A: Back Squat (6x4)
@24X1; build based on coach's discretion
L2:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap
15 Kbs 26/18
12 sit ups
10 cal AB
8 burpees

Sol Endurance


SE:A1: Pull-ups (Max strict pull ups; 5 sets)
no rest
SE:A2: Push-ups (Max push ups; 5 sets)
no rest
SE:A3: L-Sit (Max Hanging L-Sit x5)
rest 3 min before returning to A1
SE:B: Metcon (Time)
For time

Run 1 mile
50 burpees
1000m row

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