11.12.16 “Another Mile Of Pain 2.0”

November 11, 2016

Congrats to everyone who tackled the Marine Birthday WOD!!!


FITNESS & LIFESTYLE
“Another Mile of Pain 2.0”
For time:
50 calorie row
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Run 400 meters
50 burpees

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday, Saturday)
Long Interval Interval
3 rounds
Row 3 x 1500 meters
Run 3 x 1200 Meters
Airdyne 6 minutes for Calories
Rest 3 Minute Between Rounds
CORE
3 Rounds
25 V-Ups
50 Bicycle Crunches
1 Minute Plank
Rest as needed

PERFORMANCE & SPORT
A. SKILL/WARMUP
EMOM 15
Alternate movements each minute
Minute 1 = 3 Parallette HSPU
Minute 2 = 5 Strict Chest 2 Ring Pullups
Minute 3 = 50 Double Unders

B. OLY
EMOM 5
3 Cleans at (185-205)(125-145)
E2M for 12 Minutes
3 Flat Footed Clean Pulls
Start at (185-205)(125-145)- add weight each set until max

C. METCON
For time:
50 Calorie Row
Run 400 meters
50 GHDSU
Run 400 meters
50 squats
Run 400 meters
50 burpees

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