Blog

November 13th WOD

Competitors:

C:A: Metcon (Weight)

On a 40 min clock
Min 1- 3 DL@10X1; start @ 60% and increase each round
Min 2- 12 GhD Sit ups
Min 3- 15 slam balls 30/20
Min 4- Max distance hs walk
Min 5-rest

Level 1:

L1:A: Back Squat (3x8@65%)

@24X1; rest 2 min between sets

L1:A2: Ring Dips (8x3)

@5010; if you can’t dip out then stand back up and hold the negative for the specified reps

L1:B: Metcon (AMRAP - Rounds)

10 min emom
5 thrusters 95/65
7 bar over burpees

Rx+
10 thrusters 95/65
5 bar over burpees

L1:C: CS Iron Scap (Weight)

If time...

Level 2:

L2:A: Back Extensions (5x6)

@5010; advanced do 10 reps/set

L2:A2: CS -Pec Fly (5x8)

@4010; rest 2 min

L2:B: Metcon (Time)

For time
Ski 400m
Run 400m
Ski 600m
Run 400m
Ski 800m
Run 400m

Advanced
Ski 2000m
Run 1 mile

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