Blog

May 31st WOD

5/31/2017
Level 1
L1:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
L1:B: Metcon (No Measure)
2 push press+2 power jerks x 7; build to a tough set
L1:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap W/a partner

15 wall balls 20/14
10 v-ups

***alternate rounds w/partner
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e2mom; first 8 mins do 2 push press+1 power jerks; 2nd 8 mins do 1 push press+ 1 power jerk; 3rd 8 mins do 2 power jerks; build to a heavy final complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

30 du's
20' hs walk
15 wall balls 30/20
3 bar mu's
F3
F3:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
F3:B1: Arnold Press (5x10)
@20X1; all sets working;
F3:B2: Hollow Rock Hold (5x60-90 secs)
rest 2 mins
F3+:B: Push Press (5x5)
start @60% and build to a tough set; advanced skip b2
F3:C: Metcon (Time)
For time

10-9-8...

Ski cals
Ab cals
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am5/31/2017
Level 1
L1:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
L1:B: Metcon (No Measure)
2 push press+2 power jerks x 7; build to a tough set
L1:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap W/a partner

15 wall balls 20/14
10 v-ups

***alternate rounds w/partner
Level 1 Rx+
L1+:A: Metcon (Weight)
24 min e2mom; first 8 mins do 2 push press+1 power jerks; 2nd 8 mins do 1 push press+ 1 power jerk; 3rd 8 mins do 2 power jerks; build to a heavy final complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

30 du's
20' hs walk
15 wall balls 30/20
3 bar mu's
F3
F3:A: Metcon (No Measure)
Tall jerk+pause jerk; 5+5 x3; skill work 7-10 mins
F3:B1: Arnold Press (5x10)
@20X1; all sets working;
F3:B2: Hollow Rock Hold (5x60-90 secs)
rest 2 mins
F3+:B: Push Press (5x5)
start @60% and build to a tough set; advanced skip b2
F3:C: Metcon (Time)
For time

10-9-8...

Ski cals
Ab cals
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
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