Monday ‘s WOD

Announcements

Coaches Meeting (MANDATORY) January 26th, Thursday 6PM.
Barbell Club cancelled for January 26th, Thursday at 6PM.

CrossFit Uncensored – CrossFit

Warm-up

NO WARM-UP (No Measure)

Start Mobility & Dynamics right away, in order to fit everything in.

WOD

Metcon (Time)

Fill rowers first (that is how the wod was programmed). If too many athletes then use bikes, THEN running. Cardio portion is not optional if there are enough rowers.

40 minute time cap.

C1(BBB):

Row 2,000m/ Bike 2.5 mile/ Run 1 mile

42 Thrusters (95/65#)

42 C2B Pull-ups

Row 1,000m/ Bike 1.3 mile/ Run 800m

30 Thrusters

30 C2B Pull-ups

500m Row/ Bike 0.6/ Run 400m

18 Thrusters

18 C2B Pull-ups

C2:

Row 2,000m/ Bike 2.5 mile/ Run 1 mile

42 Thrusters (85/55#)

42 Pull-ups

Row 1,000m/ Bike 1.3 mile/ Run 800m

30 Thrusters

30 Pull-ups

500m Row/ Bike 0.6/ Run 400m

18 Thrusters

18 Pull-ups

C3:

Row 2,000m/ Bike 2.5 mile/ Run 1 mile

42 Thrusters (75/45#)

42 Pull-ups (band ok)

Row 1,000m/ Bike 1.3 mile/ Run 800m

30 Thrusters

30 Pull-ups (band ok)

500m Row/ Bike 0.6/ Run 400m

18 Thrusters

18 Pull-ups (band ok)

*scale movements & weights further if needed.

C4:

Row 1,000m/ Bike 1.3 mile/ Run 800m

30 Thrusters (65/35#)

30 Jumping Pull-ups

500m Row/ Bike 0.6/ Run 400m

18 Thrusters

18 Jumping Pull-ups

250m Row/ Bike 0.6/ Run 200m

18 Thrusters

18 Jumping Pull-ups

*scale movements & weights further if needed.
12.26.16 (BBB)