June 22nd WOD


Level 1

L1:A: Behind the Neck Press (5-5-4-4-4-4)
Barbell Strict Press from Behind the Neck
build off last week; use a box if all benches are taken; rest as needed
L1+:A: Behind the neck snatch pp+ohs (2+2x7)
all sets working; build to a tough set; build off last week
L1:B: 100 wall balls (Time)
100 wall ball shots for time
(run heats if necessary)

100 wall balls 20/14(1st set of wall balls should be a max attempt)

100 wall balls 20/14(aim for unbroken)

*** every time you drop it perform 30 burpees

Rest 10 min
L1:C: Ski 200m (Time)

Level 2

L2:A1: DB Military Press (5x10-12)
@3010; no rest
L2:A2: DB Hammer Curls (5x10-12)
@3010; rest 60-90 sec before returning to A1

***all sets should be working
L2:B: 30/30 - AB (10 Rounds for calories)
30/30; x10
AB(for max cals)

Sol Endurance

SE: Metcon (Time)
Track Workout @ Phoneix College 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