Blog

March 8th WOD

3/8/2017
Level 1
L1:A: Back Squat (10 min Emom; 2 back squats)
@20X1; build to a tough double
L1:B: Metcon (AMRAP - Reps)
10 min amrap

3-6-9....

Wall balls 20/14
Cal row/ab/ski
Level 1 Rx+
L1+:A: Overhead Squat (10 min Emom;1 ohs)
@20X1; build to a tough single
L1+:B: Metcon (2 Rounds for time)
2 rounds; x2; rest 2 mins between rounds

Buy in 60 du's

Then

15 c2b pull ups
15 ohs 95/65
F3
F3:A1: Arnold Press (5x10-12)
@3010; all sets working; no rest
Advanced; challenge yourself with the weight on the press and fw
F3:A2: Farmer's Carry ( 200m fw x 5)
rest 2 mins
F3:B: Metcon (4 Rounds for time)
400m run; x4; rest 1 min between; keep rounds consistent
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