Blog

November 9th WOD

Competitors:
C:A: Front Squat (9 min emom; 2 Front Squats)
@24X1; start @60% and build to a tough set
C:B: Metcon (4 Rounds for reps)
10 min amrap; x4; rest 5 min between
1 bar mu
3 thrusters 115/75
5 C2B Pull ups
7 t2b
1 shuttle run
Rest 5 min
C:C: 2000m Ski (Time)
C:D: CS - Recovery (No Measure)
Crossover Symmetry - Recovery


Level 1:
L1:A: Deadlift (3x8@60%)
@5010; rest 2 min between
L1:B: Metcon (Time)
For time
50 Hr Push ups
40 Burpees
30 t2b
200 m run
Rx+ Skip
L1:B: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Level 2:
L2:A: Back Squat (5x5)
@5310; no rest
L2:A2: Ring Rows (5x6)
@5010; rest 2 min; advanced do negative pull ups
L2:B: Metcon (Time)
For time
30-20-10
Air squats
Kbs 26/18
Ski 400m after each set

Advanced
GB Squats 44/26
KBs 44/26
Ski 400m after 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