Blog

September 21st WOD

9/21/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Push Press ( 5-5-3-3-3-1-1)
build to a tough single; rest as needed
L1:B: Metcon (Time)
For time

50 Sh2oh 115/80
***everytime you drop it run 200m
L1:C: Skull Crushers (3x6-8)
If time permits
@3010; rest 2 mins between sets
Level 1 Rx+
L1+:A: Jerk (5x2@75%, 3x3@85%, 2x2@92.5%)
L1+:B: Metcon (Time)
For time

100 Sh2oh 115/80
***everytime you drop it do 3 mu's and run 200m
L1+:C: Skull Crushers (3x6-8)
If time permits
@3010; rest 2 mins between sets
F3
F3:A: DB Military Press (5x8-10)
@3010; advanced push press@20X1; 5x6; build to a tough set rest as needed
F3:B1: Metcon (3 Rounds for time)
B1. 200m fw w/ Db oh and kb; no rest

B2.
F3:B2: Metcon (3 Rounds for time)
Run around mall for time

Repeat 3x

***keep runs consistent

Advanced
5x
F3+:B: Metcon (5 Rounds for time)
Advanced
B1. 200m fw w/ Db oh and kb; no rest

B2. Run around mall for time;
***keep runs consistent

5x
rest 3 min
Sol Endurance
SE: 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