Wednesday 131120

All-levels WOD/Beginner WOD:

A. Perform four heavy rounds of the complex 3 front squats + 6 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)

B. 10 minute AMRAP:

Max effort Toes to bar

Perform twice as many double unders as T2B

Score is total T2B + Double unders

Competition Team WOD:

Partner “Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Only one person can be working at a time.  Movements can be broken up
however you want.

(Photo credit: Alex Robleto)

Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
Power clean + Push Jerk 5-5-5-5-5

Competition Team WOD:
Part A. 10×1 Back Squat, rest 75-90 s between sets
Part B. 3×2 reps Front Squat


  • Brad Hoover

    A: 135-135-135-155
    B: 61 or so T2B and subbed 1:1 hand release pushups as my ankle is still healing. A little discomfort squatting so kept it light. No reason to push it.

    • Crawford Roark

      I miss you, Brad.

      • Brad Hoover

        Sully’s 5:45 tomorrow?

  • BenS

    A: 155-185-205-225-205
    B: ~64 T2B, ~120 DUs