Blog

June 1st WOD

6/1/2016

Olympic Lifting Clinic THIS Saturday!! $60 See a coach to sign up!!

Level 1
L1:A: Metcon (No Measure)
Skill work; Tall jerk+pause jerk; 5+5x3; 6 mins to complete
L1:B: Push Press + Pause Jerk (2+1x4, 1+1x3)
@13X1; build to a tough complex; rest as needed
L1:C: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+ Go Faster!!

Level 2
L2:A1: Deadlift ( 5x6-8)
@2010; no rest; advanced build to a tough set
L2:A2: Skull Crushers (5x8-10)
@3010; rest 60 sec
L2:B: Metcon (Time)
For time

50 slam balls 30/20

Advanced

100 slam balls 30/20
Rest 3 min
L2:C: 1000m Ski (Time)
Ski 1000m for Time
Advanced: Skip this
L2+:C: 1500m Ski (Time)
Ski 1500m for time

Competitors
AM:CA: Metcon (Time)
Track Workout at Phoenix College @6:00am
Warm Up
4x400m
800m
4x400m
Cool Down
PM:CA: Push Press (1 pp emom for 10 mins)
build to a tough single
PM:CB: Metcon (Time)
For time

100 bw back squats for time
Rest 10 min
PM:CC: Metcon (4 Rounds for distance)
39 sec max row; x4; rest 6 min between sets

Sol Endurance
SE: Metcon (Time)
Track Workout at Phoenix College @6:00am
Warm Up
4x400m
800m
4x400m
Cool Down

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