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December 28th WOD

12/28/2016
Thurs, No gymnastics.
Sat, Dec 31st- 8 and 9AM classes only. No 10AM or gymnastics.
Sun, Jan 1st- no classes. Yoga cancelled.
Level 1
L1:A1: Db kick backs (5x8)
@3010; no rest
L1:A2: DB Hammer Curls (5x10)
@3010; no rest
L1:B1: Push-ups (4x Max reps)
@20X1; no rest
L1:B2: Pull-ups (4x Max reps)
Strict Pull-Ups@20X1; rest 2 mins before B1; scale is Cs ATYT@2020; 4x1
L1:C: Metcon (Calories)
In teams of 2 or 3

6 min max cal ski

**switch often
Level 1 Rx+
1+:A1: Handstand Push-ups (5x Max reps)
HSPU should be Strict - no rest
1+:A2: Pull-ups (5x Max reps)
@20X1; rest 3 mins between sets
L1+:B: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
L1+:C: Metcon (Calories)
In teams of 2 or 3

6 min max cal ski

**switch often
F3
F3:A1: DB Military Press (5x10-12)
@3010; no rest
F3:A2: DB Hammer Curls (5x10)
@3010; no rest
F3:A3: Plank (60-120sec; 5x)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 cal ab
10 thrusters 20/10 adv 40/25
10 sit ups/v-ups
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