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October 16th WOD

10/16/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Back Squat (10 min emom; 2 Back squat@20X1)
build to a tough double
L1:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 3 mins between

25' db walking lunge 50/35
8 db facing burpees ( same as bar facing burpees)
12 pull ups

Level 1 Rx+

L1+:A: Front Squat (10 min emom; 2 front squats@20X1)
build to a tough double
L1+:B: Metcon (2 Rounds for reps)
5 min amrap; x2; rest 3 mins between
9 Ohs 95/65
8 bar facing burpees
12 c2b pull ups

F3

F3:A1: Back Squat (@20X1; 8-8-8-8-8)
build to a tough set; no rest
F3:A2: CS - ATYT (@2020; 5x8)
rest 2 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

50' monster walk
15 ring rows
12/9 cal ab

Sol Endurance

SE:A: Weighted Pull-ups (10 min emom; 1 Wtd strict pull ups)
build to a tough single; if you don't have strict pull ups scale to assisted ring pull ups@30X1; 8x6; no rest
SE:B1: Russian twists (4x50-70)
no rest
SE:B2: Shoulder Press (@3010; 5x6-8)
rest 2 mins
SE:C: Metcon (Time)
For time; x10; rest 1 mins between sets; rest 4 mins between rounds 5 and 6

800m run

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