Blog

August 31st WOD

8/31/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Shoulder Press (5x8)
@3010; all sets working; if you can't press it out, push press the remaining reps and hold tempo; rest 3 mins between sets
L1:B: Metcon (Time)
For time

Walk around mall with med ball oh 20/14
Run around mall
Rest 3 mins
L1:C: Metcon (AMRAP - Reps)
Max set of thrusters 95/65
Level 1 Rx+
L1+:A: Push press+Power jerk (3+3 x5)
build to a tough complex
L1+:B: Metcon (Time)
For time
Walk around mall with med ball oh 30/20 medball
Run around mall
Rest 3 mins
L1+:C: Metcon (AMRAP - Reps)
Max set of thrusters 115/95
F3
F3:A: Strict Press+Push Press (5+5 x6)
@3010 for both; rest as needed
F3:B: Metcon (AMRAP - Reps)
16 min Emom

Min 1- 1 min plank(cumulative)
Min 2- 1 min max cals ab
Min 3/4- walk 200m w/plate oh
Beg-10lb/5 lb plate
Int-25/15
Adv-45/35
F3:C: 1 min Max Calories AB (Calories)
Max effort for Calories on AB - 1 Min Test
Sol Endurance
SE: Track Workout (AMRAP - Rounds)
Meet at Phoenix College @ 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