Blog

October 27th WOD

Competitors:

C:A: Low Hang PC Below the Knee (8x1)

build to a tough single; 25min

C:B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rest 10 min

C:C: Metcon (Time)

For time
50 C2B Pull ups; May only use sets of 5 max
30 burpees
150m ski

C:D: Weighted Back Extensions (5x12)

@10X1; build off Oct 24

C:E: CS Iron Scap (Weight)

Level 1:

L1:A: Hang Power Clean Above Knee (7x1)

build to a tough single

L1:B: Metcon (AMRAP - Reps)

Row 10 sec; record avg watts

L1:C: Metcon (4 Rounds for time)

Row 500m; x 4; rest 5-7 min between

L1:D: CS Iron Scap (Weight)

Level 2:

L2:A: Med Ball Cleans ( 5x12)

skill work

L2:B: Metcon (Time)

For time
21-15-9
Med Ball Cleans 12/8
Ring rows
Burpees
Advanced
Sub pull ups

L2:C: CS - Recovery (No Measure)

Crossover Symmetry - Recovery

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