Blog

October 22nd WOD

Competitors:

C:A: Hang Snatch from bk+OHS (1+1x7)

build to a tough complex; rest as needed

C:B: Deadlift (9 min emom; 2 DL)

build to a tough double

C:C: Metcon (2 Rounds for reps)

19 min amrap; x2; rest 5 min between
3 mu’s
5 tng Power snatch 135/95
7 C2B pull ups
9 burpee box jumps 24/20
Run 400m

C:D: CS - Recovery (No Measure)

Crossover Symmetry - Recovery

Level 1:

L1:A: Power Clean & Push Press (1+2x5)

build to a tough complex; rest as needed

L1:B: Metcon (AMRAP - Rounds and Reps)

15 min amrap
3 C&J 135/95
5 strict pull ups
7 v-ups
9 Dl 135/95
200m run

Rx +
5 C&J 185/135
7 C2B
9 T2B
1 Shuttle run

L1:C: CS - Recovery (No Measure)

Crossover Symmetry - Recovery

Level 2:

L2:A: Bulgarian Split Squat (5x8)

@3211; scale at coach’s discretion
Advanced; build of Oct 12

L2:A2: Powell Raise (5x8)

@3011; build to a tough set

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

15 min amrap
Run 400m
15 air squats
15 ring rows

Advanced
Run 200m
10 Back squats 135/95
10 pull ups

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