Blog

November 16th WOD

11/16/2016
Next week's schedule changes:
Thursday, 11/24: 9:00am, 10:00am
Friday, 11/25: 9:00am, 10:00am, 5:15pm
Level 1
L1:A1: Db single arm alternating strict press ( 5x10-12)
@3010; build to a tough set
L1:A2: CS - ATYT (5x8)
@2020; rest 90 sec before returning to A1
L1:B: Metcon (4 Rounds for calories)
3 min amrap For Max cals; x4; rest 3 mins between
Run with Med ball oh to shrubs(100m)
Max cals on row/ski/ab

Rx 20/14
Level 1 Rx+
1+:A1: Shoulder Press ( 5x8)
@20X1; build to a tough set
1+:A2: Reverse DB Fly (5x8)
@20X1; rest 2 mins before returning to A1
!+:B: Metcon (4 Rounds for reps)
3 min amrap For Max reps; x4; rest 3 mins between
Rx+

30/21 cals ab
Max ring mu's
F3
F3:A1: Metcon (Weight)
200m fw w/Db oh; x5; no rest
F3:A2: Metcon (5 Rounds for reps)
Russian twists; 5x 8-30; rest 2 mins
F3:B: Metcon (Time)
For time

10-9-8..3-2-1

Air squats
Cal row

Adv

Db thrusters 30/20
Cal row
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
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