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March 29th WOD

3/29/2017
Level 1
L1:A: Metcon (No Measure)
High hang pc ; 75 reps w/unloaded bar; skill work
Rx+ tall jerk+pause jerk; 10+10 x5; skill work; rest as needed
L1:B: Metcon (No Measure)
Mid hang pc ; 75 reps w/unloaded bar; skill work

***this is not about getting through as fast as possible but quality reps and perfect practice. Be deliberate with your movement
L1:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap; rest 5 mins every 10 mins

Row 1000m
20 kbs 53/35
Run 800m
20 gb squats 53/35
50/35 cal ab
20 pvc ohs or banded ohs(use rubber bands)
90 sec hollow hold
20 kb c&j 53/35
Rx+ same
F3
F3: Metcon (No Measure)
If you want to learn Olympic lifts join Lv 1 for A and B but do the F3 part C
F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap

Row 1000m
20-50 sit ups
Run around mall
20-50 kbs 26/18
Ski 400m
60-90 sec plank

Advanced

Use 53/35 kb
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