Blog

October 2nd WOD

10/2/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Back Squat (@10X1; 6-6-6-4-4-4)
build to a tough set ; rest 3 mins between
L1:B: Metcon (Time)
3 Rounds For time

10 hpc 135/95
10 front squats
10 bar over burpees
10 pull ups
10 t2b

20 min cap

Level 1 Rx+

L1+:A: Back Squat (10 min emom; 3 back squat@20X1)
build to a tough triple
L1+:A: Clean (10 min emom; 1 clean@10X1)
build to a tough single
L1+:B: Metcon (Time)
3 Rounds For time

10 hpc 155/105
10 front squats
10 bar over burpees
10 c2b pull ups
10 t2b

***no scaling today for this workout rx+

20 min time cap

F3

F3:A1: Bulgarian Split Squat (@22X1; 8-8-8-8-8)
build to a tough set; no rest
F3:A2: Fire Hydrants (@20X1; 5x10/leg)
rest 2 mins
F3:B: Metcon (Time)
3 Rounds for time

15/10 cal ab
15 sit ups
15/10 cal ski
15 ring rows
15/10 cal row

Intermediate do 20/14 cals
Advanced do 25/18 cals

Sol Endurance

SE:A1: Weighted Pull-ups (5-5-5-3-3-3-3)
build to a tough set; if you don't have strict pull ups scale to assisted ring pull ups@30X1; 6x6; no rest
SE:A2: Russian twists (5x30-50)
no rest
SE:A3: Shoulder Press (@3010; 5x10-12)
rest 2 mins
SE:B: Metcon (6 Rounds for time)
For time; 6; rest 2 mins between sets

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