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
Posted on 11/27/2015 at 10:35 AM
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