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November 27th WOD

Competitors:

C:A: 1 Clean and 2 Jerks Complex (1 Clean+2 Jerk x8 )

build to a tough complex; rest 2 min between sets

C:B: Metcon (3 Rounds for time)

For time
30 Push press 135/95
Rest 2 min

C:C: Metcon (3 Rounds for time)

For time
40 C2b Pull ups(only using sets of 5)
Rest 2 min

C:D: Metcon (3 Rounds for reps)

3 min amrap
6 tng PC 165/115
6 cal row
Rest 5 min
Repeat B,C,D 2x more

Level 1:

L1:A: Weighted Reverse Lunges (6x4)

@20X1; build to a tough set

L1:B: Metcon (Time)

21-15-9
Wall balls 20/14
T2b

Rx+
Wall balls 30/20
T2B

L1:C: Metcon (No Measure)

Not for time
30 Strict pull ups
30 CS Rear Fly@30X1

Level 2:

L2:A: Deadlift (5x8;)

@3011; no rest ; advanced 5x5; build to a tough set

L2:A2: Close Grip Bench Press (5x8)

@4011; no rest; advanced 5x5; build to a tough set

L2:A3: Mobility (No Measure)

2 min

L2:B: 4000m ski (Time)

4000m ski

L2:C: Max Plank (Time)

Max Plank

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