Blog

September 14th WOD

9/14/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Front Squat (Every 2 min: 6 Front squat; Rx+: 2.2.2)
12 min E2mom; 6 Front squat@20X1 every 2 min; start at 65% and perform 6 front squats every 2 mins; build to a tough set
Rx+; 12 min E2mom(every 2 mins on the min); front squats@10X1 for 2.2.2; start at 74% and build to a tough set
L1:B: 8 min AMRAP: Box Jump/step down (AMRAP - Reps)
8 min amrap

Box jump/step down 24/20

***note whether you jumped or stepped so we can endure correct testing next time
L1:C: Metcon (3 Rounds for reps)
3 sets of max pull ups; if you don't have more than 5 strict pull ups do CS ATYT@2010;3x10; rest 3 mins between all sets
L1:C: CS - ATYT (3x10)
@2010; rest 3 mins between all sets
F3
F3:A1: Arnold Press (5x8)
@3010; build to a tough set; advanced do Bb strict press@3010;5x6; build to a tough set
F3:A2: Sit-ups (5x10-30)
rest 60 sec before returning to A1
F3:B: Metcon (6 Rounds for time)
For time;x6; rest 2 min between; keep rounds consistent

200-400m run
Sol Endurance
Track Workout (AMRAP - Rounds)
Meet at Phoenix College @ 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