Blog

July 23rd WOD

7/23/2016

Competitors

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

Level 1

L1: Metcon (AMRAP - Rounds and Reps)
27 min amrap

W/a partner switch as needed
6 burpee broad jumps(6'/5')
8 pull ups
10 Russian twists 45/25
12 oh walking lunges total 45/25
14 Kbs 53/35
16 cal ab/row/ski

Rx+
5 burpee mu's
10 c2b pull ups
20 hspu
30 Ghdsu
40 front squats from ground 155/105
50/35 cal ab

F3

F3:A1: Goblet Squat (3x8)
@3311; strength; single leg crossover squat; no rest
F3:A2: Dumbbell Lateral Raise (3x10)
@2020; rest 45 sec
F3:B: Metcon (5 Rounds for distance)
Ski 1 min/1 min rest; x5
F3:C1: Plank (3x60-90 sec)
strength; 3x10-12 strict t2b; no rest
F3:C2: Skull Crushers (3x10-12)
Across the Body @3010;
F3:D: Metcon (Time)
For time
Run 400m
10-25 burpees
Ski 400m
10-25 burpees
20/14 cal ab

Sol Endurance

SE: Trail Run (Time)
Meet at Papago Park @ 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