Blog

October 3rd WOD

10/03/2017

Sol CrossFit - Phoenix, Arizona

Level 1

L1:A: Clean High Pull + PC ( 2+1x8)
build to a tough complex; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

10 Dl 225/145
15 push ups
20 Russian twists 45/25
200m run

Level 1 Rx+

L1+:A: Snatch high pull+PS (2+1x8)
build to a tough set
L1+:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

10 Dl 295/205
15 hspu
20 Russian twists 55/35
200m run

F3

F3:A1: Deadlift (@3010; 8-8-6-6-6)
build off last week no rest
F3:A2: DB Bench Press (@3010;5x10-12)
rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
17 min amrap

20 Db Dl(one each hand) 25/15 int 35/25 adv 50/35
20 push ups
400m run

Sol Endurance

SE: Metcon (Time)
150/105 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