Blog

July 19th WOD

7/19/2017
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)
Every 5 mins for 30 mins complete:

8 hpc 135/95
10 front squats 135/95
12 bar over burpees
14 sit ups
1 shuttle run

***scale accordingly; this should be a weight that you can cycle through each movement easily
L1+:B: Metcon (No Measure)
Every 5 mins for 30 mins complete:

8 pc 135/95
10 front squats
12 bar facing burpees
14 ghdsu
1 shuttle run
**if the weight is light then scale up :)
F3
F3:A1: Alternating DB Arnold Press (@3111; 5x12)
no rest
F3:A2: Russian twists ( 5x15-30)
rest 2 mins
F3:B: Metcon (Calories)
1 min ab; rest 1 min; x7; keep rounds consistent; record cals
F3+:B: Metcon (Calories)
Advanced; 10 min max cals on ab
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