Blog

March 1st WOD

3/1/2017
Reminder: the Friday 6:15pm class is cancelled for Friday Night Lights!!
Level 1
L1:A: Back Squat (5x5)
@20X1; start at 60% and build to a tough set
L1:B: Metcon (Time)
3 rounds

20 gb squats 53/35
20 pull ups
20/14 cal ab/row/ski
Level 1 Rx+
L1+:A: 30 Muscle-Ups (Time)
30 muscle-ups for time
Ring MUs
L1+:B: Hang Power Clean (8 min Emom; 1 HPC)
build to a tough single
L1+:C: Metcon (AMRAP - Reps)
10 min amrap

50 du's
40 t2b
30 c2b
20 hspu
F3
F3:A1: Back Squat (5x6)
@23X1; build to a tough set;
F3:A2: Powell Raise (5x10)
@3010; all sets working; rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10-20 ring rows
10-20 Kbs 26/18
Run 200m
F3 Advanced
F3+:A: Back Squat (5x4)
@23X1; build to a tough set;
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

15 pull ups
15 Kbs 53/35
Run 200m
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