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November 2nd WOD

Competitors:

C:A: Power Clean (2-1-1-1-(1)-(1))

80/85/90/95/PR/Optional additional PR

C:B: Jerk (2-2-1-1-1)

find a 1Rm

C:C: Metcon (AMRAP - Rounds and Reps)

10 min amrap
5 PS 115/75
10 DL 115/75
15 t2b

Level 1:

L1:A: Power Clean (2-2-1-1-1-(1))

80/85/90/95/PR/Optional PR; find 1 RM

L1:B: Tabata Sit Ups (AMRAP - Reps)

see Sept 28

L1:C: Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Level 2:

L2:A: Back Squat ( 4x6)

@13X1; build to a tough set based on coach’s discretion

L2:A2: CS - Rear Fly (4x8)

Crossover Symmetry - Rear Fly
@4020; rest 90 sec

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

20 min amrap (refer Oct 5)
7 ring rows
7 push ups
14 air squats
200m run
Advanced
Cindy

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

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Advanced~

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