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October 10th WOD

10/10/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Deadlift (@20X1; 10-8-6-4-2)
build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

15 kbs 53/35
20 kbdl
25 push ups
30 v-ups
800m run

Level 1 Rx+

L1+:A: Low hang snatch below knee+ohs (1+1x8)
build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

8 Dl 315/245
24 hspu
18 ghdsu
800m run

F3

F3:A1: Russian Curls w/ a Partner (@3010; 5x8-10)
no rest
F3:A2: DB Close Grip Bench Press (@3010;5x10-12)
rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

200 m fw 35/18 int 53/35 adv 70/53
15 air squats
12/9 cal ab

Sol Endurance

SE: Metcon (Time)
180/120 m row; x20; rest 90 secs between sets; rest 5 mins between rounds 10 and 11

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