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November 17th WOD

Competitors:

C:A: Power Clean (8 min emom; 2 PC)

start at 70% and build to a tough set

C:B: Pause Jerk (2x6)

@70% and build to a tough set

C:C: Metcon (3 Rounds for reps)

1 min amrap
Max thrusters 135/95
Rest 5 min
Complete C, D, E before doing round 2 & 3

C:D: Metcon (3 Rounds for reps)

1 min amrap
Max PC 165/115
Rest 5 min
Complete D, E before doing round 2 & 3

C:E: Metcon (3 Rounds for distance)

1 min amrap
Max Row for m
Rest 5 min
Repeat C,D,E 2 more times(9 scores total)

C:F: CS Iron Scap (Weight)

Level 1:

L1:A: Back Squat (2x8 )

@23X1; start @ 70%; build to a tough double; rest as needed

L1:B: Metcon (Time)

For time
40 pull ups
40 gb squats 53/35
40 kbs 53/35
400m run

Rx+
12 min amrap
1 mus
3 c2b/t2b pull ups
5 front squats from rack 185/125
7 kbs 70/53

Level 2:

L2:A: Deadlift (5x5)

@4040; no rest

L2:A2: Close Grip Bench Press (5x6)

@3010; rest 2 min

L2:B: Metcon (Time)

For time
10-15-20
Push ups
Slam balls
Run 400m between sets

Advanced
DL@50-60%
2x push ups
Run 400m between each set

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