WOD for Sunday, November 10

WODs at 9:45 & 11 am
Accelerated Foundations from 1 to 3 pm

A heartfelt thank you to all who participated in Barbells for Boobs! Well over 40 athletes participated, and more than $5,000 in donations was raised by CFS members. Special thanks to Deborah, Kelly-May, Evelyn, and Marianne who provided “appropriate” treats. Delicious!

Another special thanks to Jay for providing FMS for more than 15 members. Jay will be sharing the results with me so that we may better program activities geared toward the strengths and weaknesses of all Surmounties.

As yesterday’s back-to-back benchmark WODs were quite challenging, we’re going to focus on skills today. You’ll nonetheless be challenged.

Strength/Skills
Handstand pushups
EMOTM for 10 minutes complete up to 5 HSPUs

Scale as needed, including using Abmats and boxes. For those of you who have mastered HSPUs, attempt negative HSPUs. Yup, negative.

Rest 3 minutes

Rope climbs/Pull-up rig challenge
EOMOTM for 12 minutes complete up to 3 rope climbs or 1 maximum length pull-up rig challenge

You may choose either/or both of the activities. We’ll stagger the starts as needed, e.g., we may form a line at ropes or pull-up rig and go in order each round, begin in 15-second intervals, etc. Expect the unexpected. Wear appropriate clothing, e.g., long socks or pants, tape, helmet, mouth guard, and (if your name is Angie) shin guards.

For an added challenge, wear a weight vest for pull-up rig challenge or attempt legless rope climbs.

Rest no less than 3 and no more than 5 minutes

Sled pulls
AFAP, pull the sled forwards and then backwards 50m up to 3 times.

Rest as needed between rounds. Attempt to pull your body weight.