November 16th WOD


C:A: 1.25 Front Squats (10 min emom; 2-1.25 front squats)

build to a tough double

C:B: Metcon (3 Rounds for reps)

5 min amrap; x3; rest 2 min
3 tng C&J 135/95
5 c2b pull ups
7 ghd sit ups
1 shuttle run
Rest 5 min before doing C

C:C: Metcon (3 Rounds for time)

3 rounds; x3; rest 2 min
5 thrusters 115/75
7 bar over burpees
Rest 5 min before doing D

C:D: Metcon (5 Rounds for time)

For time; x5; rest 2 min
Ski 400m
5 strict pull ups
Ski 400m

Level 1:

L1:A1: Weighted Back Extensions (5x12)

@20X1; advanced; use weight

L1:A2: Arnold Press (5x6)

Db Arnold press@30X1; build to a tough set

L1:B: Metcon (Time)

For time
PC @50-60%
2x HR Push ups
Burpee over bar
Cash out- Run around mall

For time
3 rounds
20 Hspu
20 PC 165/115
20 bar over burpees

Level 2:

L2:A: Back Squat (5x5)

@4210; no rest

L2:A2: CS - Rear Fly (5x6)

Crossover Symmetry - Rear Fly
@5010; rest 2 min; advanced do negative pull ups

L2:B: Metcon (AMRAP - Rounds and Reps)

10 min amrap
6 air squats
6 ring rows
6 burpees
10 sit ups
60m ski

15 air squats
12 t2b
10 burpees
7 pull ups



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM