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December 2nd WOD

Competitors:

C:A: Metcon (No Measure)

45 min
1 Shuttle run
15 kbs 35/26
100m run
20 sit ups
200m run
25 du’s
400m run
30 t2b(sets of 10)
Run around mall
40 box step ups step downs 24/20
800m run
50’ hs walk
Repeat until 45 min is up

Level 1:

L1:A: Tall Jerk (3x6)

skill work(5-7min)

L1:B: Pause Jerk (8x2)

build to a tough double; if you feel good start at 85% and build

L1:C: Metcon (2 Rounds for reps)

2 min amrap; x2; rest 1 min between
10 C&J @58-68%
Max Pull ups
Rx+
C&J 135/95
Max mu’s
Rest 3 min

L1:D: Metcon (2 Rounds for time)

For time; x2; rest 1 min between; keep rounds consistent, this is not a max effort
Row for m

Level 2:

L2:A: Walking Lunges (5x20)

@2010; advanced do oh weighted walking lunge

L2:A2: Dumbell Press (5x10)

@3011; build to a tough set

L2:B: Metcon (3 Rounds for reps)

5 min amrap; x3;rest 2 min between
1 shuttle run
5 med ball cleans 20/14
7 push ups
9 air squats

Advanced
7 med ball cleans 30/20
9 push ups
11 air squats

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