Blog

January 4th WOD

1/4/2017

Level 1
L1:A: Metcon (Time)
For time

30 pull ups
30 push ups
20 pull ups
20 push ups
10 pull ups
10 push ups
L1:B1: CS Snow Angel (4x10)
@2020
L1:B2: Seated Scap Wall Slides (4x10)
L1:B3: Skull Crushers (4x10)
@3111; rest 2 mins before B1

Level 1 Rx+
L1+:A: Metcon (Time)
For time

30 c2b pull up
30 ring dips
20 c2b
20 ring dips
10 c2b
10 ring dips
L1+:B: Jerk (Take 20 mins to build to 1 heavy jerk from rack)


F3
F3:A1: Alternating Db Military Press (5x10)
@3111; no rest
F3:A2: Metcon (Weight)
Side to side plank; 5x60-90 secs; with arms straight, walk your hands 1' left then back to the right;

Advanced; 200m fw w/Db oh; 5x200m; rest 2 mins between sets
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10-40 sit ups
10-40 Db push press 25/15
Run 400m

Advanced

15 t2b
20 sh2oh 95/65
Run 400m


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