Fitness - Level 2 WOD - 11/28

For today's Level 2 workout we did something a little different. A couple of guys and I put something together that is going to be a regular occurrence from now on.

There was no skill work today because Dave closed the gym for the holiday weekend. No gymnastics stuff or anything like that. But one of the other coaches said he would open it and facilitate our session. A couple of us have been talking about getting together for really heavy, really long met-cons once a week. Today was the first installment and it was gnarly.

We are still going to have our skill work level 2 class at 9 am on Saturday's, and this long heavy level 2 met-con class will take place at 11 am.

Today we did a pretty infamous Gym Jones workout called "The Sparrow's Dozen."

WOD: "The Sparrow's Dozen" - 12 rounds for time of:
12 body weight dead lifts - 85Kg (187.4#) on the bar
12 pull ups (chest to bar)
12 push ups
12 wall balls - 20#/10'

Score/Time: 36:01
Calories burned (WOD only): 877

Holy hell, the room was spinning I finished this WOD, incredibly tough. Nobody went out that hard out of the gate. I think we all knew what we were in for and didn't want to spend too much energy at the start. It was a long, hard, gut-it-out, just keep moving type of WOD.

I'm already looking forward to next week's Level 2 met-con class. The Level 2 skills work class is going to be a nice warm up for the met-con session.

Other ideas for WOD's we've had for Level 2 met-con class are: EMOTM 5 burpees then thrusters with 45 Kg for the rest of the minute, until you get to 100 thrusters. 100 1/2 body weight (on barbell) Curtis P. reps (one rep is a hang squat clean, lunge left, lunge right, push press). 10, 9, 8, 7, 6...1 row x 100 meters and renegade man makers ....so first round would be row 1000 meters then do 10 renegade man makers, second round row 900 meters then do 9 renegade man makers, etc. 100 1/2 body weight Bear reps (one rep is hang clean, front squat, push press, back squat, push press). If you have any good ideas, let me know and leave a comment.

It's an awesome challenge both physically and mentally and exactly what I'm looking for. Oh the horror, the pain, the fun!