Blog

November 3rd WOD

Competitors:

C:A: Overhead Squat (3-3-3-3-3 )

find a 3Rm; rest as needed
C:B: Muscle-ups (Max Reps -1 Attempt)
Or C2B Pull-Ups
see D
C:B: Chest-To-Bar Pull-ups (Max Reps -1 Attempt)
C:C: 30 Muscle-Ups (Time)
30 muscle-ups for time
or C2B Pull-Ups
C:C: 30 Chest-to-Bar Pull-Ups (Time)
30 C2B Pull-Ups for time
C:D: Metcon (5 Rounds for reps)
3 min amrap; x5; rest 2 min between
10 Ohs 95/65
10 C2b Pull ups


Level 1:

L1:A: Push Press (2-2-1-1-1-(1))
80/85/90/95/PR/Optional PR; find 1 RM
L1:B: Metcon (AMRAP - Rounds and Reps)
10 Min amrap
8 Kbs 53/35
8 burpees
20 DU’s or 30 sec of du practice

Rx+
5 mu’s
12 wall balls 30/20
50 du’s


Level 2:

L2:A: Back Extensions (5x8)
@30X1; rest 60 sec
L2:A2: Plank (30-120 sec; 5 sets; )
rest 60 sec before returning to A
L2:B: Metcon (8 Rounds for time)
1 Round; x 8; rest 60 sec between rounds
Row 150m
5 burpees
Advanced: Skip
L2:B: Metcon (12 Rounds for time)
Advanced:
Complete 1 round x 12; 30 sec rest
Row 150m
5 burpees
L2:C: CS Iron Scap (Weight)

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