October 1st, 2014

Sept Intramurals

 
We had another excellent turnout for our Intramural comp on Fri night with a few new faces.  It was a beautiful night and the energy was alive and kicking! Thanks to all the spectators who came out and a very special thanks goes out to everyone who offered to help judge. Due to our Nightmare on Mill Competition on Oct 18th, there won’t be an intramural comp in Oct. We’ll announce the date for November soon! 
 
 
 

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1
  2. Using legs x 1
  3. Knotted rope x 1 OR from the floor to standing x 3

+

7 min ladder:

2 bar facing burpees

1 deadlift 275/185

4 bar facing burpees

2 deadlifts

6 bar facing burpees

3 deadlifts…

REST 3 min

7 min ladder:

2 pull ups

1 power snatch 95/65

4 pull ups

2 power snatch

6 pull ups

3 power snatch…

Notes:

– new month, new skill, choose what’s appropriate and go EMOM

– 2 ladders to climb, go far, go fast!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s