Blog

March 22nd WOD

3/22/2017
Level 1
L1:A: Thruster (8x3)
Thrusters from rack;build to a tough triple
L1:B: Metcon (Time)
Mini Flight simulator or 10 mins du practice
L1:C: 1000m Row (Time)
Max Effort 1000m Row
Level 1 Rx+
L1+:A: Cluster (3-3-2-2-1-1-1)
build to a heavy single
L1+:B: Metcon (Time)
40 du's
30 Db thrusters 50/35
20 burpees
7 ring mu's
30 du's
20 Db thrusters 50/35
15 burpees
5 ring mu's
20 du's
10 Db thrusters 50/35
10 burpees
3 ring mu's
F3
F3:A1: Push Press (5x8)
@50X1; build to a tough set; no rest
F3:A2: Plank (60-90 sec cumulative)
rest 90 sec
F3:B: Metcon (AMRAP - Reps)
15 min amrap

Ski 100m
10-20 push ups
10-30 sit ups
10-40 air squats
Run 200m
F3 Advanced
F3+:A: Shoulder Press (perform 5 sets of max reps; -See Note)
Advanced; warm up to 80% of your 1rm strict press and perform 5 sets of max reps; rest 2 mins between sets
F3+:B: Metcon (AMRAP - Reps)
15 min amrap

Ski 100m
10-20 push ups
10-30 sit ups
10-40 air squats
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