Blog

March 29th WOD

3.29.2018

Performance
P:A: Power Clean + Hang PC Below Knee (70%@1+2x3)
Power clean+Hang PC Below knee
rest as needed
P:B: HPC below knee+Mid hang PC ( 70%@2+2x4)
Hang Power Clean Below the knee + Mid Hang Power Clean
rest as needed
P:C: Metcon (AMRAP - Rounds and Reps)
12 min amrap

18 ghdsu
12 HPC 165/110
6 ring mus
200m run

Fitness
F:A: HPC below knee+Mid hang PC (Every 3 mins for 21 mins perform; 3 HPC + 3 MHPC)
Hang Power Clean Below the knee + Mid Hang Power Clean
Every 3 mins for 21 mins perform; 3 HPC below knee+3 Mid hang PC; build to a tough set
F:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

18 V-ups
12 Dl 225/145
6 bar mus
200m run

Wellness
W:A: Deadlift (Every 3 mins for 21 mins perform 6 DL@30X1)
build to a tough set
W:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

18 sit ups
12 pull ups
6 one handed kbdl/arm
200m run
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

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