Blog

June 8th WOD

6/8/2016

Level 1
L1:A: Jerk (1x3, 3x2 ,4x1)
establish a 1 Rm
L1:B: Back Squat (10 min emom; 1 backsquat)
@20X1; build to a 1Rm
L1:C: Metcon (AMRAP - Reps)
Emom Wall ball ladder

Increase reps by 2 each min and get as far as you can in the ladder

Rx- 20/14
Rx+ 30/20

Example

Min 1- 2 wallballs
Min 2- 4 wallballs
Min 3- 6 wallballs

Level 2
L2:A: Metcon (No Measure)
Skill work; push press+ power jerk; 5+5 x 10; rest as needed
L2:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap W/a partner

Partner 1 work on chipper
20 sit ups
20 ohs w/PVC
20 box step ups 24/20
20 ring rows

Partner 2
Run 200m w/wall ball 14/10

Advanced
20 min amrap
20 t2b
20 ohs w/bar 45/33
20 box jumps 24/20
20 pull ups
200m run w/medball oh 20/14

Competitors
C:A: Weighted Pull-ups (3-3-2-2-1-1-1; Find 1 RM )
C:B: Weighted Dip (3-3-2-2-1-1-1; Find 1 RM )
C:C: 30/30 Row Test (4 Rounds for distance)
Row max meters in 30 seconds. Then rest 30 seconds.
Rest 10 min
C:D: 1 min Max Calories AB (Calories)
Max effort for Calories on AB - 1 Min Test

Sol Endurance
SE: Metcon (Time)
Track Workout

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