Monday, November 21st

20
Nov

Monday, November 21st

Heads up! The gym will be closed on Thursday and Friday in observance of Thanksgiving. All other days will follow the usual schedule.

WOD

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climbs, 2 ascents
185/125-lb. front squats, 2 reps

From 2:00-4:00
 15-ft. rope climbs, 2 ascents
185/125-lb. front squats, 4 reps

From 4:00-6:00

   15-ft. rope climbs, 2 ascents
185/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Post number of minutes completed to comments.

0 Response

  1. Denise

    Did rope climbs for the first round, switched to 8 ring rows because my shoulder is horrible.

    10+10 FS @ 95# (so close to finishing the 12!)

    legs are super tired from yesterdays million lunges.

  2. Matt

    c2bs 7-6-5-4-3
    cash in: 1 minute ass bike – 28 cals

    wod: 10 + 9 legless, squats from the floor at 185

    cash out: alternating tabata
    bottom of ring dip hold
    95lb b.o. row
    – 74 rows, holds unbroken

  3. Kim

    8+14
    123 lbs with ring rows

    I completely messed up what i posted to the white board – I did 8 ring rows and then got through 6 front squats before failing on the 7th

    See you guys next week! Happy Thanksgiving!

  4. J Cash

    5×5 sumo deadlift @350. Did 335 last week

    Oly
    5 rounds
    30 secs on 2:30 rest
    Power cleans @165. 65% of 1 rep max
    7 reps each round

    Metcon: 3 rounds
    20 push press @95
    10 bar facing burpees
    20 SDHP @95
    10 bar facing burpees
    13:10

    Strict HSPU
    11-10-9-8-7

  5. ERIC S.

    Back squats 5×5 at 295#
    Oly
    5 rounds
    30 secs on 2:30 rest
    Power cleans @1185 (65% of 1 rep max)
    6 reps each round

    Metcon: 3 rounds
    20 push press @95
    10 bar facing burpees
    20 SDHP @95
    10 bar facing burpees
    9:36