Blog

November 2nd WOD

11/02/2016
Level 1
L1:A: Metcon (No Measure)
Tall jerk; 4x5; skill work; should take 5-7 mins
L1:B: Jerk (10x2)
build to a tough double; rest 3+ mins once load exceeds 70%
L1:C: Metcon (Time)
For time

100 sh2oh @53-59% from ground
***every time you drop it run 200m
L1:D: Skull Crushers (3x10)
@2010; rest 90 sec between sets
Level 1 Rx+
L1+:A: Jerk (20 min e2mom; every 2 mins perform 2 jerk)
build to a tough double; use blocks
L1+:C: 100 HSPU (Time)
100 hspu for time
Rest 5 mins
L1+:D: Skull Crushers (3x10)
@2010; rest 90 sec between sets
F3
F3:A1: DB Strict Press (5x8-10)
@3010; no rest
F3:A2: Sit-ups (5x10-40)
rest 60 sec; advanced do v-ups
F3:B: Metcon (AMRAP - Reps)
12 min amrap

8-15 Db thrusters 15/8 Adv; 35/20
8-30 Russian twists w/plate adv; use 45/25
Run 400m
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