Blog

May 24th WOD

5/24/2017
Level 1
L1:A: Metcon (No Measure)
HHPC; 75 reps; skill work; unloaded
L1:B: Metcon (No Measure)
HPC above knee; 75 reps; unloaded
***a,b are skill development
L1:C: Metcon (AMRAP - Rounds and Reps)
30 min amrap

5 cal row/bike/ski
5 push ups
5 sit ups
5 air squats
Run 200m

Rest 1 min after each round
L1+:B: Metcon (No Measure)
10 Rounds not for time

400m run
10 air squats
10 v-ups
F3
F3:A1: DB Close Grip Bench Press (5x12)
@30X1; no rest
F3:A2: Plank (75-120 secs)
Plank on hands; rest 2 mins
sub 12-17 strict t2b for A2
3+:A2: Strict Toes-To-Bar (5x 12-17 )
F3:B: Metcon (Time)
For time

21-15-9

Kbs 26/18 int 35/26 adv 53/35
Kbdl
Box step ups 24/20
Cal ab
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