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June 6th WOD

6/6/2016

Level 1
L1:A: Clean (1x3, 3x2, 4x1)
establish a new 1 Rm
L1:B: Push Press (3-3-2-2-1-1-1)
build to a 1rm
L1:C: 1000m Row (Time)
Max Effort 1000m Row

Level 2
L2:A1: Reverse Lunges (5x8-10)
Only add weight if coach permits
@2010; advanced add db; no rest
L2:A2: CS Snow Angel (5x10-12)
@2020; rest 60 sec
L2:B: Metcon (Time)
For time
30 ring rows
400m ski
15 air squats
400m run
15 burpees
200m ski
15 cal AB

Advanced

4 rounds
25 ring rows
15 burpees
200m run
**reference May 2-7 for prior numbers if you've been with us that long for improvement :)

Competitors
C:A: Clean and Jerk (25 min to build to a 1 rm)
rest 3+ mins once load exceeds 70%
C:B: Back Squat ( take 25 mins to find a 1 Rm)
@10X1; rest 3+ mins once load exceeds 70%
C:C: L-Sit (2 attempts; max L-sit)
rest 3 mins between attempts
C:D: Metcon (Time)
3 Rounds For time
15 pull ups
10 PC 135/95

Sol Endurance
SE:A1: Legless Rope Climbs (4 Rounds for reps)
Legless Rope Climbs; max reps; 4 sets
1 min rest before A2
SE:A2: Close Grip Bench Press (max reps at bw for men and .75 for ladies; 4 sets)
@20X1; rest 5 mins before A1
SE:B1: CS - ATYT (4x10)
@3030; no rest
SE:B2: Single Arm Dumbell Press (5x10)
Alternating DB Press. @2010; rest 3 min before returning to B1
SE:C: Metcon (Time)
4 rounds for time
200m run
40 t2b or sit ups
40 back ext

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