Blog

July 12th WOD

7/12/2017
Level 1
L1: Metcon (No Measure)
***if you missed Monday then make it up today
L1:A: Mobility (No Measure)
10 min mob
L1:B: Metcon (No Measure)
15 min skill work; 5 pause jerk+5 split jerk
L1:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap; rest 60 secs after each completed round

20-30 kbs 53/35
15-25 v-ups
10-20 gb squats
5-10 burpees
400m run/ski/bike/row
L1+:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap; rest 60 secs after each completed round

25' hs walk
20 kb alt snatches 53/35(total reps)
15 t2b or ghdsu
10 pistols(total)
400m run
F3
F3:A1: Alternating DB Arnold Press (@3111; 5x10)
no rest
F3:A2: Side to Side Plank (5x70-100 secs)
with arms straight, walk your hands 1' left then back to the right; rest 2 mins
F3:B: Metcon (AMRAP - Reps)
10 min amrap

10-40 v-ups
10-40 Db thrusters 20/10 int 30/20 adv 50/30
Ski 400m/0.6 mile ab
F3+:B: Metcon (Time)
21-15-9

Thrusters 95/65
T2b
Run 400m after rounds of 21 and 15
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
Comp: 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