Competitors:
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
10-15-20
PC @50-60%
2x HR Push ups
Burpee over bar
Cash out- Run around mall
Rx+
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
Advanced
15 air squats
12 t2b
10 burpees
7 pull ups
Posted on 11/15/2015 at 08:28 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