Monday, 11-10-14 – Frederick CLOSED

Frederick is closed for the Training Holiday, but Tucker is indeed open for normal business hours. (Same for tomorrow, except Tucker will only be open 1200-1900.)

Today is the week 2 WOD for the East Coast Championship qualifiers. Do what you can on it; post your questions on scaling and substitutions either on here (in the comments) or on the Facebook page. If you’re not completely comfortable with the movements, DO NOT DO THEM. Ask. I should be able to answer any questions you have pretty quickly.

With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 40/30″
5 Squat Cleans, 155/105

B. at the 5:00
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

One barbell for all three wods, only the athlete can change the weight.

And if nothing else, get this done:

Front Squats: 6×6, across.

2 thoughts on “Monday, 11-10-14 – Frederick CLOSED

    • Sorry for just now getting back to you. Aaron. Didn’t get a notification on my phone.

      “Across” means the same weight across all sets…with the understanding that as long as it’s within 10% of each other, you can go up. (Your highest weight shouldn’t be more than 10% of your lowest weight.) Ideally, though, you stick with the same weight across all weights.

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