Blog

October 16th WOD

Competitors:

C:A: Tall Jerk (4x3; skill work)

7 mins

C:B: Jerk (10 min emom; 2 Jerk@75%; )

C:C: Clean & Push Press (1+1x5)

build to a tough complex; rest as needed; 20mins

C:D: Metcon (AMRAP - Reps)

1 min amrap
Max thrusters 135/95
Rest 3 min

C:D: Metcon (AMRAP - Reps)

1 min amrap
Max C&J
Rest 3 min

C:D: Metcon (AMRAP - Reps)

1 min amrap
3 1-p Hspu
3 burpees
Rest 3 min

C:D: Metcon (AMRAP - Reps)

1 min amrap
Max OHS 135/95
Rest 7 min and repeat one more time

Level 1:

L1:A: Thruster (2x7)

build to a tough double; rest as needed

L1:B: Metcon (3 Rounds for reps)

1:45 amrap; x3; rest 5 min between
9 thrusters 95/65
9 pull ups

L1:C: Metcon (No Measure)

Row 750 for cool down; not for time

Level 2:

L2:A: Close Grip Bench Press (5x6)

@20X1; build based on coach’s discretion; advanced build off last week

L2:A2: CS - Rear Fly (5x8)

Crossover Symmetry - Rear Fly
@30X1; build based on coach’s discretion; advanced build off last week

L2:B: 50 Burpees for time (Time)

Perform 50 burpees for time.

L2:C: 1000m Ski (Time)

Ski 1000m for Time

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