June 27th WOD

July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1:A: High-Hang Snatch ( 8 min emom; 4 high hang Snatch; )
use this as skill work if it's a new movement; if you're proficient with this lift build to a tough set
L1+:A: mid hang snatch+snatch ( 8 min emom; 1 mid hang snatch+2 snatch)
build to a tough set
L1:B: Deadlift (@20X1; 3@70%, 3@80%, max(minimum 3)@90%)
rest 2-3 mins between sets; Rx+ same
L1:C: Metcon (3 Rounds for time)
For time; x3; rest 2 mins between

20 kbs 53/35
15 kbdl
10/7 cal ab/row/ski
L1+:C: Metcon (5 Rounds for time)
For time; x 5; rest 2 mins between

15 ps 115/80
10/7 cal ab
L1:D: Trap 3 raise (@30X1; 4x6)
If time; trap 3 raise; build off last week; rest 90 secs between
F3:A1: GHD Back Extensions (@3010; 5x8-12)
no rest
F3:A2: DB Floor Press (@3010; 5x6-10)
advanced do wtd push ups@3010; rest 90 sec
F3:B: Metcon (AMRAP - Rounds and Reps)
18 min amrap

200m fw w/Db oh(coach's discretion)
15 kb DL 35/18 adv 70/53
12/9 cal ab
9 burpees
Sol Endurance
SE: Metcon (Time)
5 Rounds For time

Run 400m
10 side to side on 6' bar
10 burpees
15 box step overs 24/20(length)
200m sand bag carry
500m row
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