Blog

August 9th WOD

8/9/2017
Join us this Saturday for a clinic in the olympic lift: Snatch! Ask a coach for details!
Level 1
L1:A: Push Press (16 min e2mom; 3 push press)
L1:B: Metcon (5 Rounds for time)
1 Round; x5; rest 4 mins between sets

20 push ups(not hr)
12/9 cal ab
L1:C: Trap 3 raise (@2020;4x10)
rest 60-90 secs between sets
Level 1 Rx+
L1+:A: Overhead Squat (10 min emom; 1 ohs)
Build to a tough single
L1+:B: Metcon (4 Rounds for time)
For time; x5; rest 4 mins between

8 hpc 135/95
20 push ups
12/9 cal ab
L1+:C: Trap 3 raise (@2020;4x10)
rest 60-90 secs between sets
F3
F3:A: 1000m Row (Time)
Max Effort 1000m Row
Rest 5 min
F3:B: Metcon (Time)
3 rounds for time

15 no push up burpees
20 sit ups
Run 400m

Rest 1 min after each round

Advanced

3 rounds

30 no push up burpees
30 t2b
Run 400m

No rest
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