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November 13th WOD

11/13/2017

Level 1

L1:A: Back Squat (@20X1; 18 min e3mom; every 3 mins perform 6 reps)
build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 mins

12/8 cal ab/row/ski
12 t2b
12 Thrusters 95/65
12 pull ups

Level 1 Rx+

L1+:A: Front Squat (@20X1; 18 min e3mom; every 3 mins perform 6 reps)
build to a tough set
L1+:B: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 mins

Buy in 50/35 cal row

Then

5 ring mus
10 Thrusters 115/80
15 t2b

F3

F3:A: Back squats w/hip circle (@30X1; 5x6; all sets working)
rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
On a 12 min clock complete;

50/35 cal row
50 kbs 26/18
50 sit ups
50 air squats

Int; use 44/26 kbs(70/53) and do gb squats instead of air squats

Sol Endurance

SE:A: Weighted Pull-ups (@10X1; build to a tough single)
rest 3 min between
4x3(triples)
3x2(doubles)
3x1(singles)
SE:B: Metcon (Time)
5 rounds for time

400m run
15 burpees
30 sit ups

Competitors

Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM