Blog

April 12th WOD

4.12.2018

Performance
P:A: Metcon (AMRAP - Rounds and Reps)
45 min amrap

1000m Row
20 2 handed kbs 44/26
60 dus
5 wall walks
20 burpees to plate
50’ oh single arm kb walking lunge 44/26
50’ hs walk

Fitness
F:A: PC + HPC at knee + high hang PC (Every 3 mins for 21 mins perform; 2+2 +2)
build to a tough set
F:B: Metcon (Time)
For time

55 wall balls 20/14
45 DL@ 47-57%
35 t2b
25 bar over burpees

Wellness
W:A: Romanian Deadlift (Every 3 mins for 21 mins perform 6 RDL@20X1)
build to a tough set
W:B: Metcon (Time)
For time

50 wall balls
40 Dl
30 sit ups
20 burpees

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

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