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November 23rd WOD

11/23/2016
Happy Thanksgiving!
Thursday Schedule: 9:00am, 10:00am
Friday Schedule: 9:00am, 10:00am, 5:15pm
Level 1
L1:A1: Metcon (Weight)
200m fw w/Db oh; x5; no rest
L1:A2: V-Ups (30 V-ups; x5)
rest 2 mins before A1
L1:B: Metcon (5 Rounds for calories)
3 min amrap For Max cals; x5; rest 1:30 mins between

Run with Plate oh to shrubs(200m) 25/15
Max cals on row/ski/ab

***keep rounds consistent
Level 1 Rx+
1+:A1: OH Walking Lunges - Barbell (5x5/leg)
@2010; build to a tough set
1+:A2: Bar Muscle-ups (5x max reps)
rest 3 mins between sets
L1+:B: Metcon (5 Rounds for reps)
3 min amrap x5; rest 1:30 mins between
Max mu's for one attempt
Max cals ab
F3
F3:A1: Metcon (Weight)
200m fw w/Db oh; x5; no rest
F3:A2: Metcon (No Measure)
Run 200m; x 5;
rest 2 mins before returning to A1
F3:B: Metcon (Time)
5 rounds for time

15 cal row
12 air squats
10 row over burpees

Advanced

30 air squats
20 cal row
10 row over burpees
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