Blog

December 21st WOD

12/21/2016
Holiday Schedule:
No gymnastics or yoga until 2017
Sat, Dec 24th-8 and 9AM classes only. No 10AM or gymnastics.
Mon, Dec 26th- 8 and 9AM classes
Level 1
L1:A: Metcon (Time)
For time

21 DL @52-61%
21 bar over burpees
200m run
15 DL
15 bar over burpees
400m run
9 DL
9 bar over burpees
Run around mall
L1:B: Floor Press ( 5x8)
@20X1; rest 2-3 mins between sets; build to a tough set
Level 1 Rx+
L1+:A: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
L1+:B: Close Grip Bench Press (6x4)
@20X1; build to a tough set; rest 3+ mins between sets
F3
F3:A1: Monster walks (5x50')
advanced; pvc ohs w/hip circle@33X1; 5x10-12; no rest
F3:A2: Plank (5x 60-90 sec)
advanced to 10-15 strict t2b; rest 90 sec before returning to A1
F3:B: Metcon (AMRAP - Rounds and Reps)
16 min amrap

15 box step ups 24/20
12 sit ups
9 Kbs 26/18 adv 53/35
Run 200m
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