Blog

May 17th WOD

5/17/17


Let's all wish Coach Lance a Very Happy Birthday!!!

Level 1
L1:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
L1:B: Push Press + Jerk (10 min emom; 3 push press+2 jerks)
build to a tough set
L1:C: Metcon (AMRAP - Rounds and Reps)
10 min amrap w/partner

15 wall balls 20/14
2 wall walks

***alternate rounds

Level 1 Rx+
L1+:A: Push Press + Pause Jerk (24 min e2mom)
first 8 mins do 3 push press+2 pause jerks; 2nd 8 mins do 2 push press+ 1 pause jerk; 3rd 8 mins do 1 push press+1 pause jerk; build to a heavy final complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap w/partner

25' hs walk
8 ohs 95/65

*** alternate rounds


F3
F3:A1: Alternating Db Military Press (5x10/arm)
@20X1; no rest
F3:A2: Plank (5x 60-90 secs; )
rest 2 mins
3+:A2: Strict Toes-To-Bar (5x10-15 strict t2b )
rest 2 mins
F3:B: Metcon (Time)
For time

10-9-8....

Wall balls 14/8 int 16/10 adv 20/14
Row Cals

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