Blog

April 12th WOD

4/12/2017
Level 1
L1:A1: Wide Grip Pull-Ups (4x10-15)
@3030;
If you don't have pull ups then do assisted negative pull ups@3010; 4x8-10
L1:A2: DB OH Tricep Press (4x8-10)
@3010; rest 90 sec
L1:B1: DB Delt Raise (3x10-12)
@3010; all sets working
L1:B2: Metcon (3 Rounds for time)
Ski 120m@max effort; record times; x3; rest 2mins
L1:C: Metcon (AMRAP - Reps)
6 min ascending amrap

3-6-9-12...

Wall balls 20/14
Russian twists 45/25
Level 1 Rx+
1+:A1: Pendlay Row (@2010; 4x10)
1+:A2: Evil Wheel (4x25)
rest 2 mins
1+:B1: Supinated grip pull ups ( 4x10-12)
(palms facing you)
@3010; no rest
1+:B2: Skull Crushers (4x10-12)
@3010; rest 2 mins
L1+:C: Metcon (AMRAP - Reps)
6 min ascending amrap

1-2-3-4.....

Cluster 135/95
Burpee
F3
F3:A1: Shoulder Press (5x 6-8)
@3010; all sets challenging; build off last week
F3:A2: T2b laying on ground kicking to rig (5x15-30)
if you can do T2b do them :)
F3:B: Metcon (Time)
For time

21-15-9

Banded ohs( skinny band)
Sit ups
Burpees
F3+:B: Metcon (AMRAP - Reps)
6 min amrap

3-6-9...

Db thruster 50/35
Burpee
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
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