Blog

June 28th WOD

6/28/2017
July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1: Metcon (No Measure)
***if you missed Monday then make it up today
L1:A: Mobility (No Measure)
10 min mob
L1:B: Metcon (No Measure)
15 min skill work; 5 push jerk+5 split jerk
L1:C: Metcon (AMRAP - Reps)
***if you missed Monday then make it up today
24 min amrap w/a partner

**Work as far into rep scheme as possible

3-6-9-12-15-18.....

V-ups
Box step overs 24/20; both feet touch top
Burpees
Cal ab/row/ski

***break up work any way you want between you and your partner
F3
F3:A: Metcon (Calories)
30/30 ab; x 12; keep rounds consistent; record total cals
F3:B: CS Iron Scap (Weight)
F3:C: Metcon (Time)
For time

Row 2000m
30 air squats
30 ring rows
800m run

Advanced

2000m row
75 air squats
50 pull ups
800m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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