Blog

August 9th WOD

8/10/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Push Press + Jerk (2+1 x 9)
build to a tough complex; rest 2-3 mins between sets
L1:B: Metcon (4 Rounds for time)
For time; x4; rest 5 mins
15 thrusters unbroken 95/65
Run 200m
Level 1 Rx+
L1+:A: Overhead Squat (8x3)
build to a tough triple; rest 2-3 mins between sets
L1+:B: Metcon (4 Rounds for time)
For time; x4; rest 5 mins
12 thrusters unbroken 135/95
Run 200m
F3
F3:A: Stork Deadlift (8x6-8; )
@3010; build to a tough set; intermediate/advanced skip this: do 24 min Emom; 3 DL; build to a tough triple
F3+:A: Deadlift (24 min Emom; 3 DL)
build to a tough triple
F3:B: Metcon (AMRAP - Rounds and Reps)
23 min amrap

400m ski
10-50 Hr push ups; advanced use 45/25
10-25 burpees
10-25 sit ups
10-25 supermans

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