Blog

November 8th WOD

11/08/2017

Friday, 11/10 - we observe Veteran's Day! We will only have classes at 8:00am and 9:00am.

Level 1

L1:A: Metcon (Time)
4 Rounds For time

30 Russian twists 45/25
25 Wall balls 20/14
20 Kbs 53/35
400m run
L1:B1: Skull Crushers (@5010; 4x10)
no rest
L1:B2: Flutter Kicks (4x60)
rest 2 mins

F3

F3:A: Metcon (Weight)
4 Rounds not for time

10 military press@5010(all sets working)
15/9 cal ab
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 Wall balls 14/8 int 20/14 adv 30/20
15 v-ups/sit ups
200m ski
F3:C1: Skull Crushers (@50X1; 4x10)
F3:C2: DB Hammer Curls (@50X1; 4x10)
rest 60 sec

Sol Endurance

SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

Competitors

Comp: 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