Blog

October 14th WOD

10/15/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (No Measure)
15 min skill work; choose a movement and a coach will help you; if you don't have du's work on that movement
L1:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 2 min between

8 T2b
10 Back squats@45-51%
12 Kbs 53/35
1 shuttle run

Rx+

10 t2b
10 ohs 105/75
10 Kbs 70/53
8/5 cal ab

***aim to keep rounds consistent
F3
F3:A: Metcon (No Measure)
Med ball cleans; 15 mins skill work
F3:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 2 min between

12 box step ups 24/20
12 Russian twists w/light plate(each touch is one)
Run 200m
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am

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