Blog

October 20th WOD

Competitors:

C:A: Push Press + Jerk (1+1x7)

build to a tough complex; rest as needed

C:B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 12 min

C:C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

C:D: Weighted Back Extensions (5x12)

@10X1; add weight from Oct 17

C:E: CS Iron Scap (Weight)

Level 1:

L1:A: Low Hang Clean (Below the Knee) (7x2)

build to a tough double

L1:B: Metcon (Time)

3 Rounds for time
20 Dl@48-58%
10 Pull ups
20 Box jumps 24/20
10 Pull ups
400m run

Rx+
Diane:
21-15-9
Deadlift 225/155
hand stand push ups
+
30 C2B pull ups

L1:C: Weighted Back Extensions (4x10)

@20X1; add weight; build to a tough set

L1:C2: CS Iron Scap (Weight)

Level 2:

L2:A: Deadlift (5x8 or 5x5)

@3011; build based on coach’s discretion
Advanced; @20X1; 5x5; build to a tough set

L2:B: Metcon (No Measure)

Med Ball Cleans Skill work: 10 min

L2:C: Metcon (Time)

For time
21-15-9
Ring rows
Burpees

Advanced
Burpee pull ups
Oh walking lunges 35/15
8 min time cap for advanced

L2:D: Back Extensions (5x12)

@3011; rest as needed
Advanced; 5x14 or add 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