Competitors:
C:A: Clean (10 min emom; 1 clean)
build to a tough single
C:B: Metcon (Time)
For time
30 c2b pull ups
30 oh squats @67%of ohs max
Rest 10 min
C:C: Metcon (Time)
For time
50 du's
40 box jumps 24/20
30 t2b
20 PC 135/95
10 sh2oh 135/95
Then take 5 mins to find a heavy single thruster
C:C: Thruster (Take 5 mins to find a heavy single thruster )
Rest 10 mins
C:D: Metcon (2 Rounds for calories)
2:30 min amrap; x2; rest 7 min between
Max cals AB
Level 1:
L1:A: Back Squat (10 min emom; 2 back squats)
@20X1; build to a tough double
L1:B: Metcon (AMRAP - Rounds and Reps)
3 min amrap
10 goblet squats 53/35
20 pull ups
30 t2b
Rx+
10 Thrusters 135/95
15 t2b
20 pull ups
Rest 2 min
L1:C: Metcon (Time)
For time
W/a partner
100 box jumps 24/20
Rx+max burpee box jumps 24/20
5 min time cap
Rest 1 min
L1:D: Metcon (AMRAP - Reps)
Max sit ups in 2 min
Level 2:
L2:A: Weighted Reverse Lunges (5x10)
@3010; advanced 5x8; build to a tough set
L2:A2: CS - Reverse Fly (5x10)
@3010; all sets working
L2:B: Metcon (Time)
For time
5-10-15-20
Air squats
Sit ups
Cal row
20 min time cap
Posted on 01/18/2016 at 09:10 PM
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