Blog

September 7th WOD

9/7/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Back Squat (4.4 x6)
@10X1; start at 60% and build to a tough set; rest 2-3 mins between
L1:B: Metcon (Calories)
37 sec cal ab for cals
Rest 5 min
L1:C: Metcon (2 Rounds for reps)
2:30 amrap; x 2; rest 7 min between sets

Row 250/190m
Max front squats 115/80(from rack)

Rx+

Front squats 185/135
F3
F3:A: Deadlift (5x8-10)
@3010; advanced@10X1; 5x5; start at 65%; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
24 min amrap

Run 400m
10-40 push ups
10-40 sit ups
10-40 air squats;advanced gb squats 53/35
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