Blog

October 26th WOD

Competitors:


C:A: Metcon (Weight)
On an 8 min clock
Run around mall
Build to a heavy single C & J
C:B: Overhead Squat (9 min emom; 1 OHS from rack)
build to a tough single
C:C: Metcon (4 Rounds for reps)
4 min amrap; x4; rest 2 min
5 thrusters 115/75
7 t2b
9 box jumps 24/20
1 shuttle run
Rest 5 min once you are done C
C:D: Metcon (4 Rounds for time)
For time
Ski 900m; x4; rest 2 min


Level 1:


L1:A: Back Squat (10 min emom; 2 Back squat)
men/women add 10/5lbs each round
L1:B: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 2 min
5 pull ups
5 kb swings 53/35
5 wall balls 20/14
100m row/75m ski

Rx +
5 c2b pull ups
5 kb swings 70/53
5 wall balls 30/20
1 shuttle run
L1:C: CS - Recovery (No Measure)
Crossover Symmetry - Recovery


Level 2:


L2:A: Walking Lunges (10-30 x5)
Walking lunges; coach’s discretion about the number of reps; no rest; advanced used db for weight
L2:A2: CS Victory (10x5)
build to a tough set
L2:B: Metcon (3 Rounds for time)
For time; x3; rest 3 min between
500m ski
20 sit ups
20 kb swings 26/18
200 m run

Advanced do 5 rounds and increase kb to 44/26

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