There was a mistake in the posting of the In House WODs last night for Event 2a, “Shoot Me in the Face”. The WOD is supposed to be as follows:

 

RX: 4 Rounds
14 Pistols (alternating)
10 Power Clean 115/80

 

Scaled : 4 Rounds
20 Jumping Squats with Reach
10 Power Clean 95/65

 

Time Cap : 11:00

 

 

Registration must be done by 8pm Wednesday evening. Thank you!

 

 

WEDNESDAY

 

BootCamp Sprint

1. CORE
8 Rounds of each Tabata, moving straight through

 

A: Strict Hanging Knee to Chest (one at a time, alternating)
B: Strict Hanging Knees to Chest (both)
C: Straight Arm Plank Knee to Elbow, alternating

 

2. Conditioning
3m ME Box Jumps/Step Ups, 24/20
3m ME Jumping Squats
3m ME Burpees

 

 

CrossFit

 

Strength : Power Clean
15m to find a max single rep, feet in place

 

 

Strength WOD: Every 30s for 4 sets, 4 total rounds
3 TnG reps, start at 70% above
– rest 2:00 after each 4 set round. Work to heaviest able POWER CLEAN x3

 

 

Conditioning: Total Reps
a: 3 min ME Box Jumps 24/20
2 min ME Pistols (alternating)
1 min ME Side Step Box Step Ups, 24/20
 – rest 1 min
b: 30 Burpees
Run 600m

 

S: Step ups, jumping squats, 20 Burpees and 400m Run
L1: Scaled pistols

 

Rx+: 30/24 box for jumps, weighted pistols and step ups 35/26

 

 

Score is a) total reps b) time

 

 

The Program

 

1. Strength and WOD Rx+