Blog

July 27th WOD

7/27/2016
Happy Birthday to our Nutrition Coach, Aubrey!
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A1: Weighted Reverse Lunges (8x4/leg)
@2010; start at 70% and build; rest 2-3 mins on even sets
L1:A2: Pull-ups (Max Pull Ups (See note))
@1010; perform max reps every other set (odd) after lunges; 4 sets total
L1:B: Metcon (AMRAP - Reps)
16 min Emom

Min 1- max front squats 95/65
Min 2-max pull ups
Min 3-rest
Min 4-rest

** score is max reps; note thruster total and pull up total

Rx+

FS- 155/105
Bar mu's
F3
F3:A: Metcon (6 Rounds for calories)
AB 45/45 sec; x6
F3:B1: Kb Deadlift (3x10-15)
@4010; advanced do single leg@3010; 3x8/leg; no rest
F3:B2: Plank (60-90 sec)
rest 45 sec
F3:C: Metcon (Time)
For time
10-9-8...3-2-1
Cal ski
Kbs 35/26 or 53/3
F3:D: Turkish Get Up (Skill or Strength)
Skill work-10 mins

Strength-3x5/side; build to a tough set
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