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December 14th WOD

12/14/2016
Sunday Yoga classes are cancelled until 2017!!
Level 1
L1:A: Shoulder Press (8x3)
@10X1; find a 3RM; rest 3 mins once load exceeds 70%
L1:B: Sorenson (Time)
Max hold- Back Extension; 1 attempt
L1:C: Metcon (Time)
2 rounds for time

400m run
20 sh2oh 115/80
Level 1 Rx+
L1+:A: Push Press (10 min Emom; 1 push press)
find a 1 Rm
Then do 8 min Emom; 1 Wtd pull up@10X1; find a 1 Rm
L1+:A: Weighted Pull-ups (8 min Emom; 1 Wtd pull up)
@10X1; find a 1 Rm
L1+:B: Sorenson (Time)
Max hold- Back Extension; 1 attempt
L1+:C: Metcon (Time)
2 rounds for time

400m run
Sh2oh@155/105
F3
F3:A1: Metcon (5 Rounds for time)
200m fw w/Db oh; x5
no rest
F3:A2: GHD Back Extensions (5x8-10)
Back ext@3010; rest 2 min
F3:B: Metcon (Distance)
30/30 Row for Max m; x4
Rest 5 min
F3:C: Metcon (AMRAP - Reps)
6 min amrap

8-20 Hr Push ups
200m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: 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