Blog

September 6th WOD

9/6/2017


Level 1

L1:A: Single Leg Deadlift (@20X1; 5x8/leg)
all sets working; rest 2-3 mins between sets
Rx+same
L1:B: Metcon (Time)
4 Rounds For time

15 HPC 135/95
20 t2b
400m run
L1+:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

3 PC 155/105
6 HPC
9 t2b
12 box jumps 24/20
400m run

F3

F3:A1: Stork Deadlift (@3010; 5x8/leg)

no rest

F3:A2: Plank (60-90 secs)
Plank on hands; rest 60 secs before A1
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

20 kbdl 35/26 int 53/35 adv 80/53
25 sit ups int; v-ups adv;t2b
300m run/ski/0.5 mile ab

Sol Endurance

SE: Track Workout (Time)

Meet at Phoenix College at 6:00am

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