Blog

August 16th WOD

8/16/2017
Level 1
L1:A: Tall Jerk (4x5)
skill work; 5-7 mins
L1:B: Pause Jerk (6x3)
build to a tough triple; rest 2+ min between sets
L1:C: Metcon (AMRAP - Reps)
4 min amrap

Row 500m
Max thrusters 95/65
Rest 3 mins
L1:C: Metcon (AMRAP - Reps)
3 min amrap

8 front squats 95/65
12 sh2oh
Rest 2 mins
L1:C: Metcon (AMRAP - Reps)
1 min max Thrusters 95/65
Level 1 Rx+
L1+:A: Tall Jerk (4x5)
skill work; 5-7 mins
L1+:B: Push Press (3-3-3-3-3-3-3)
build to a rough triple; rest as needed
L1+:C: Metcon (AMRAP - Reps)
5 min amrap

500m row
Max Thrusters 95/65
Rest 3 mins
L1+:C: Metcon (AMRAP - Reps)
4 min amrap

400m row
Max Thrusters 115/80
Rest 2 mins
L1+:C: Metcon (AMRAP - Reps)
3 min amrap

300m row
Max Thrusters 135/95
F3
F3:A: DB Military Press (@3010;5x8-10)
advanced push press@20X1; 5x6; build to a tough set rest as needed
F3:B1: Farmer Walk with DB OH (200m fw w/ Db oh and kb; x3)
no rest
F3:B2: Metcon (3 Rounds for time)
Run around mall for time; rest 3 min

Repeat 3x

***keep runs consistent
Advanced: complete B1 & B2 x5
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
Comp: 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