Blog

January 25th WOD

1/25/2017
Level 1
L1:A: Back Squat (5x8)
@10X1; start at 60% and build to a tough set; rest 3 mins between sets; build off last week
L1:B: Metcon (Time)
5 rounds for time

10 burpee pull ups
200m run
Level 1 Rx+
L1+:A: Front Squat (5x3-5; all sets working)
@4111; build to a tough set; build off last week
L1+:B: Metcon (Time)
For time

21-15-9

Ghdsu
Ohs 95/65
Rest 5 mins
L1+:B: Metcon (Calories)
1 min max ab for cals
F3
F3:A: Metcon (No Measure)
5 rounds not for time

200m fw w/ Db oh(coach's discretion on weight)
12-35 sit ups
F3:B: Metcon (Calories)
30/30 ski/ab; x 12; record total cals
F3 Advanced
F3+: Metcon (AMRAP - Rounds and Reps)
60 min amrap

200m fw 70/53
15 wall walks
1200m row
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