Blog

June 28th WOD

6/28/2016

Happy Late Birthday, Coach Bryan!

Happy Early Birthday, Coach Bryon!!!

Level 1

L1:A: Deadlift (20 min Emom Every 2 min complete 3 DL)
Every 2 min complete 3 DL between 80-90%
L1:B: Metcon (Time)
For time(run heats every 5 mins)
30 DL 225/155
40 Cal Row
50 box jumps 24/20
60 Hr push ups
L1:C: 100 Sit-Ups (Time)
Perform 100 sit-ups for time

Level 1 Rx+

L1+:A: Snatch Grip RDL (8x4(8sets))
RDLs with Snatch Grip
build to 4 tough sets
L1+:B: Metcon (Time)
For TIme
20 DL 315/225
30 Hspu
20 DL 225/145
30 Hspu
L1+:C: 75 T2B for Time (Time)
Perform 75 T2B for time

Level 2

L2:A: Deadlift (5x8)
@20X1; build based on coach's discretion; advanced do all sets above 70% and build each set
L2:B: Metcon (AMRAP - Reps)
25 min Emom

Min 1- run 100-200m
Min 2-10-25 push ups
Min 3-10-25 ring rows
Min 4-max burpees
Min 5-rest

Sol Endurance

SE: Metcon (AMRAP - Rounds and Reps)
For time

Every 4 mins for 60 mins perform

1 rope climb
15 Kbs 53/35
Run 200m
10 back extensions

***if you don't make it in the allotted time turn it into an amrap

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