July 26th WOD

Level 1
L1:A: Snatch & OHS (Snatch+ohs; 3+2x6)
build to a tough complex; if this is a newer movement for you only do this as skill work; rest as needed
L1:B1: Pull-ups (@20X1; 4x10-15 pull ups)
if you don't have pull ups do ring pull ups; no rest
L1:B2: Metcon (4 Rounds for calories)
1:20 max cal ab/row/ski; x4 ; rest 5:30 between rounds
L1:C: Trap 3 raise (@2020;3x12)
If time, rest 60-90 secs between sets
Level 1 Rx+
L1+:A: Overhead Squat (21 min e3mom; every 3 mins perform 3 ohs)
build to a tough triple
L1+:B: Metcon (6 Rounds for calories)
1 min max cal ab; x5; rest 6 mins between rounds
L1+:C: Trap 3 raise (@2020;3x12)
If time. rest 60-90 secs between sets
F3:A1: Farmer Walk with DB OH (200m fw w/Db oh; x5)
no rest
F3:A2: Russian twists (5x 8-30)
rest 2 mins
F3:B: Metcon (Time)
For time


Kbs 26/18 int 35/26 adv 53/35
Cal row


Db thrusters 40/25
Cal row

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

Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM