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March 15th WOD

3/15/2017
Level 1
L1:A1: Walking Lunges (5x10)
Db walking lunge@20X1; all sets working; no rest
L1:A2: Monster walks (5x50')
rest 3 mins strict
L1:B: Metcon (Time)
For time

10 rounds of Cindy
Level 1 Rx+
L1+: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 min between

9 alt pistols total
12 Ghdsu
15 box jumps 24/10
Rest 5 mins
L1+: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 1 min between

12 c2b pull ups
15 Kbs 70/53
18 Hr push ups
F3
F3:A1: Back Squat (5x6)
@23X1; all sets working; no rest
F3:A2: Powell Raise (5x10)
@2010; rest 2 mins
F3:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 2 mins between

9/6 cal ab
12 air squats
15 ring rows
F3 Advanced
F3+:A: Back Squat (20 min e2mom; every 2 mins perform 3 back squats )
build to a tough triple
F3+:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 2 mins between

12 pull ups
15 box jumps 24/20
18/12 cal ski
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: 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