11.8.14 "Another Mile of Pain"

November 07, 2014

GOOD LUCK TO ALL OUR COMPETITORS AT THE CROSSFIT SOUTHIE COMPETITION!!!
Come Cheer them on Saturday and Sunday All Day!

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TODAY’S WOD
METCON

“Another Mile of Pain”
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

 

 

 

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

 

 

 

COMPETITORS

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

E2M for 12 Minutes
3 Flat Footed Clean Pulls
Start at 185 – add weight each set until max

C. METCON
For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 squats
Run 400 meters
50 GHDSU

 

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