Blog

June 5th WOD

6/5/2017
Level 1
L1:A: Back Squat (10 min emom; 2 backsquats)
@20X1; build to a tough double
L1:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 min between sets
Ascending reps; re-start each round at 2 reps and build as high as you can

2-4-6...
Front squats@48-56%
bar over burpees
pull ups
Level 1 Rx+
L1+:A: Clean and Jerk (18 min e2mom; every 2 min. perform 2 C&J)
reset between reps; build to a tough double
L1+:B: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 min between sets
1 ring MU
2 box over burpees
3 pistols/leg
4 PC 155/105
***increase each round by 1 rep and at the end of every 3 min amrap, reset and start back at the original rep scheme.
F3
F3:A: Hip Circle Back Squat (18 min e3mom; every 3 min perform 4 hip circle BS)
@20X1; build to a tough set
F3+:A: Front Squat (20 min e2mom; every 2 min perform 2 front squats)
@20X1; build to a tough double
F3:B1: DB Bicep Curls (4x10; @2010)
F3:B2: Flutter Kicks (45-60 x 4)
no rest
F3:C: Metcon (Calories)
30/30 ab; x6
F3+:C: 30/30 - AB (10 Rounds for calories)
30/30; x10
AB(for max cals)
Sol Endurance
SE:A1: Back Squat (5x8)
@10X1; all sets working
SE:A2: Land mine single arm row (5x6; @2010)
SE:A3: Weighted Push-Ups (5x8)
@20X1; rest 3 min before A1
SE:B: Metcon (Calories)
30/30 ab; x 20; rest 5 mins between rounds 10 and 11; record total calories
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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