Blog

May 25th WOD

5/25/2016

Level 1
L1:A: Metcon (No Measure)
Skill work; Tall jerk+pause jerk; 5+5x3; 6 mins to complete
L1:B: Pause Jerk (4x2, 3x1)
@13X1;
build to a tough single; rest 2-3 mins between sets once load exceeds 70%
L1:C: Metcon (2 Rounds for reps)
3 min amrap;x 2 ; rest 7 min between
Max back squats@bw

Rx+ aim for 40+ squats/round

Level 2
L2:A: Mobility (No Measure)
Rack mobility; lats/tri/forearms/wrists; in that order
L2:B: Metcon (No Measure)
Skill work; scarecrow clean+tall muscle clean; 5+5; practice for 15 mins
L2:C: 30/30 - AB (10 Rounds for calories)
30/30; x10
AB(for max cals)

Competitors
AM:C: Metcon (Time)
Track workout (meet at Phoenix college at 7am)
PM:CA: Dip Jerk (5x2; 112%)
@10X2; rest 2 mins between sets
PM:CB: Jerk (5x2, 4x1)
build to a tough single; rest as needed
PM:CC: Metcon (AMRAP - Reps)
On a 3 min clock

Row 500m
Max thrusters 95/65
***ladies row 400 each round
Rest 5 min
PM:CD: Metcon (AMRAP - Reps)
On a 4 min clock

Row 500m
Max thrusters 135/95
***ladies row 400 each round
Rest 7 min
PM:CE: Metcon (AMRAP - Reps)
On a 5 min clock

Row 500m
Max thrusters 165/105
***ladies row 400 each round

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