Blog

July 13th WOD

7/13/2016

Competitors

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Level 1

L1:A: Weighted Pull-ups (3-3-3-3-3; find a 3 rep max)
@20X1; rest 2-3 mins between (Do Either Weighted Pull-ups OR Powell Raise)
Scales; find a 8 rep max Powell raise@30X1; 8-8-8-8-8; tempo is strict
L1:A: Powell Raise (8-8-8-8-8)
Scales; @30X1; find a 8 rep max Powell raise; tempo is strict
L1:B: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Rest 7 min
L1:C: 400m Run (Time)
Max Effort 400m Run

Level 2

L2:A: 30/30 Row Test (x8) (8 Rounds for distance)
Row max meters in 30 seconds. Then rest 30 seconds.
L2:B1: CS - ATYT (2x12)
L2:B2: Push-ups (Max Push-ups x2)
L2:C: Metcon (4 Rounds for time)
Run 200m x4; rest 1 min between
L2:D1: CS Snow Angel (2x12)
@2020
L2:D2: Dumbbell Lateral Raise (2x10)
@3010

Sol Endurance

SE: Track Workout (AMRAP - Rounds)
Meet at Phoenix College @ 6:00am

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