Blog

August 3rd WOD

8/3/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (8x3-5)
@23X1; build to a tough set; rest 3-4 mins between sets
L1:B: Metcon (AMRAP - Reps)
2:30 amrap
Max back squats @bw/0.75 for ladies
Rest 9 min
L1:C: Metcon (AMRAP - Rounds and Reps)
2:30 amrap
3 burpees
7 pull ups
Level 1 Rx+
L1+:A: Low bar back squat (8x 2-4)
@24X1; build to a tough set; rest 3-4 mins between working sets
L1+:B: Metcon (AMRAP - Reps)
2:30 amrap
Max back squats @bw/0.75 for ladies
Rx+
Get more reps :) !
Rest 9 min
L1+:C: Metcon (AMRAP - Rounds and Reps)
2:30 amrap
3 burpees
7 pull ups

Rx+
Get more rounds :) !
F3
F3:A1: Push-ups (3x10-12)
@3010; advanced do 6-8 reps and do wtd push ups; no rest
F3:A2: Negative Pull-Ups on box (3x6)
Negative Pull-Ups on box
Negative pull ups on box;@5010; advanced do strict pull ups @2010 for max reps
F3:B: Metcon (2 Rounds for time)
For time;x2; rest 1 min between

400m run
10-50 sit ups
F3:C1: 2 hand tricep extension (3x8-10)
@3010; advanced do one hand tri extension @2010;3x6-8; no rest
F3:C2: Lying Db lat pullover (3x8-10)
@3010; advanced @2010; 3x15
F3:D: Metcon (Time)
For time
Plank 60-90 sec
Ski 800m
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