Blog

November 12th WOD

Competitors:

C:A: Back Squat (10 min emom; 3 Back squats)

@10X1; start at 65% and build to a tough triple
C:B: Metcon (Time)
For time
2-4-6-8-10-12-15
Thrusters 95/65
T2B
1 shuttle run after each round completed
Rest 5 min
C:C: Metcon (Time)
5 rounds for time
12 C2B Pull ups
12 Box Jumps 24/20
12 cal ski
Rest 5 min
C:D: Metcon (Time)
For time
30 Push Press 115/75
30 C2B Pull ups
30 T2B
C:E: 1800m Ski (Time)
C:F: CS - Recovery (No Measure)
Crossover Symmetry - Recovery
C:G: Metcon (No Measure)
Sleep!!


Level 1:

L1:A: Push Press + Pause Jerk (2+1 x8)
build to a challenging complex
L1:B: Metcon (Time)
12 Rounds
5 pull ups
5 t2b
1 shuttle run
Rx+
8 rounds
3 bar mu’s
6 t2b
9 box jumps 24/20
L1:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery
If time.


Level 2:

L2:A: Weighted Reverse Lunges (5x5)
Reverse BB Lunge@4010; coach’s discretion on loading; no rest
L2:A2: CS - Rear Fly (5x6)
Crossover Symmetry - Rear Fly
CS Reverse Fly@4040; no rest
L2:B: Metcon (Time)
5 rounds
10 Box step ups 24/20
12 sit ups
200m run
Advanced
20 min amrap
Advanced: Skip
L2:B: Metcon (AMRAP - Rounds and Reps)
Advanced
20 min amrap
10 Box step ups 24/20
12 sit ups
200m run

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