November 12th, 2015


Where's Waldo

There’s Waldo!

You will notice that we have added different levels for the met-con. We will be trialing this over the next 4 weeks to see this helps with scaling options in the daily WODS. Now there might not always be a need for different options and sometimes it might apply to the strength portion as well as the met-con. Try it out and see if it helps and if you have any feedback, please feel free to share.

Today’s WOD

  1. Go every 2 min x 5 sets – 5 bench press @ 75-80% of max
  2. Go every 90 sec x 3 sets – 30 sec front rack hold with barbell loaded to 110% of front squat


L1) 6 Rds for time: 5 push ups / 10 hanging knee raises / 20 DU attempts or 60 singles

L2) 4 Rds for time : 10 Dips ( use matador / rings with foot support ) / 20 Knees 2 Elbow / 30 DU

 L3) 4 Rds for time: 10 Ring dips / 20 T2B / 30 DU



  • Set up as if you are doing a front squat, but overload the bar by 10%, then simply hold for 30 sec, this is some good core activation work, CNS work
  • If your still working on push ups choose a variant of L1, use a box to scale push up
  • L2 is where most of the members will be. Have a pushup and are looking to start moving more bodyweight switch to a dip. Set yourself between two boxes or grab the matador
  • L3 is for our Rx’d athletes rounds should be quick, break up T2B as needed but you should never be reduced to singles

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