July 5th WOD

Happy belated Birthday to Coach Julian!
L1: Metcon (No Measure)
***if you missed Monday then make it up today
Level 1
L1:A: Mobility (No Measure)
10 min mob
L1:B: Metcon (No Measure)
15 min skill work; 5 pause jerk+5 split jerk
L1:C: Metcon (AMRAP - Reps)
24 min e3mom;

Every 3 mins complete

3 wall walks or 30 sec hs hold
10-30 v-ups
10-30 kbs 53/35
10-20 cal ab/ski/row
F3:A1: Alternating Db Military Press (@3111; 5x10)
no rest
F3:A2: Side to Side Plank (5x60-90 secs)
with arms straight, walk your hands 1' left then back to the right; rest 2 mins
Advanced; 200m fw w/Db oh; 5x200m; rest 2 mins between sets
F3:B: Metcon (AMRAP - Reps)
12 min amrap

10-40 sit ups
10-40 Db push press 25/15
Ski 400m/0.6 mile ab


15 t2b
20 sh2oh 95/65
Run 400m
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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