Blog

October 12th WOD

10/12/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (8 min Emom; 2 back squat)
build to a tough double
L1+:A: Hang Clean (8 min Emom; 2 hang cleans)
build to a tough double
L1:B: Metcon (Time)
For time

21-15-9
Front squats 95/65
Hr push ups

Rx+
Ohs 95/65
1/2 hspu (11/8/5)
Rest 7 min
L1:C: Metcon (Calories)
2 min max cals ab; this is max effort, it should be VERY hard; DON'T sandbag it because you know how it'll feel
F3
F3:A1: Metcon (5 Rounds for time)
200m fw; use 35/26; x 5; advanced use 70/53; no rest
F3:A2: CS - ATYT (5x10-12)
advanced; Max pull ups x5; rest 2 mins between sets
F3:B: Metcon (Calories)
2 mins max cals ab
Rest 5 mins
F3:C: Metcon (Time)
For time

10-8-6-4-2
Cal row
Ring rows

Advanced
Cal ski
Pull ups
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am

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