Blog

July 1st WOD

7/1/2017
Happy Birthday, Coach Bryon!!!
July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1: Metcon (No Measure)
***make up Tuesday, Thursday or Friday if you missed one of those days
L1:A: Mobility (No Measure)
15 min mob
L1:B: Metcon (2 Rounds for reps)
For total reps w/a partner

2 min- max cal row/ab/ski
2 min- max over under each other
2 min- max kbs 53/35
2 min- max ground2oh w/plate 45/25
2 min- max v-ups

Rest 2 mins

Repeat :)

*** score each round separately
L1+:B: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
F3
F3:A: Metcon (No Measure)
Burgener warm up
F3:B: Metcon (Time)
For time

21-15-9

Wall balls 14/8
Burpees

Advance

30-20-10

Wall balls 20/14
Burpees
Rest 5 mins
F3:C: Metcon (Time)
Ski 1000m for time

Advanced

Ski 1600m
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am

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