Thursday Work
“Diane” 21-15-9 Deadlift HSPU RX-225/155 F-195/125
Hump Day WOD
5 Rnds For time Big lap 20 Thrusters (Bar Only) 20 Hollow Rocks
Frontin' on a Tuesday
Warm: 5 x 15 Front Squat Bar Only WOD: Front Squat Establish a 1 RM
Monday Round 2
18.3 14 Cap 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20...
Track Work
Both 9AM and 11 AM Saturday Classes are going to be held at Coronado High school track. 7501 E Virginia Ave, Scottsdale, AZ 85257
Running Thursday
1 mile 5:00 Rest Scottsdale Rd 3:00 Rest Big Lap :90 Rest Small Lap
Wednesday Round Up
Strength: 5 x 5 DL @ 85% 1 RM WOD: 7 AMRAP 10 sumo deadlift high pulls 10 push presses RX- 135/95 F- 115/75 L- 75/55
Tuesday
WOD: Back Squat Working up to 85-95% of 1 RM then 10 X 1
Making Monday Great
WOD: 30 AMRAP Row E5OM 25 Pikes (feet on the seat from plank to a pike position)
11 AM WOD FREE
Karen 150 Wall Ball for time RX- 20/14 F- 14/10-12
