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October 13th WOD

Tuesday, October 13, 2015

Competitors:

C:A: Behind the Neck Push Press + OHS (2+1 x3@80%; 2+ 1x 3@85%)

25-30 min

C:B: Metcon (8 Rounds for reps)

1 round; x8; rest is walk back + 3 min
350m sprint

C:C: Weighted Back Extensions (5x 12)

@10X1; build off last week

C:D: CS Iron Scap (Weight)

Level 1:

L1:A: Weighted Pull-ups (5x3)

@20X1; ; build to a tough triple; rest as needed

Scale; strict pull ups@20X1; 5x5
Banded pull ups@20X1; 5x5

L1:B: Metcon (Time)

12 rounds w/a partner; alternate rounds
Row 400m

L1:C: Back Extensions ( 5x16)

@ 30X1; rest as needed

L1:D: CS Iron Scap (Weight)

***coaches stagger...if necessary

Level 2:

L2:A: Back Extensions (5x12)

@30X1; no rest

L2:A2: Push-Ups (5x 10-20)

@20X1; rest 90 sec

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

20 min amrap
400m run
10 air squats
10 push ups
10 kbs 35/18

Advanced
400m run
15 gb squats 44/26
15 hr push ups
15 kbs 44/26

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