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November 20th WOD

11.20.2017

Thursday and Friday: 8:00am and 9:00am only!!

Level 1
L1:A: Back Squat (18 min e3mom; every 3 mins perform 3 reps at @23X1)
@23X1; be mindful of the tempo and build every round
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min amrap

12 box jumps 24/20
8 pull ups
6 clusters 95/65

Level 1 Rx+
L1:A: Front Squat (@50X1; 18 min e3mom; every 3 mins perform 3 reps)
note the tempo and build to a tough set
L1:B: Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
12 alternating pistols
8 PC 185/125
6 front squats
4 bar mus

F3
F3:A: Back squats w/hip circle (@23X1; 5x6)
all sets working; rest 2-3 mins between
F3:B: Metcon (AMRAP - Reps)
12 min emom

Min 1- max kbs 26/18 int 44/26 adv 53/35
Min 2-max sit ups
Min 3-max air squats
Min 4-max cal ab

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

Sol Endurance
SE:A: Close Grip Bench Press (@3010; 5x8)
build to a tough set; rest 3 mins between sets
SE:B: CS Iron Scap (Weight)
SE:C: Metcon (Time)
For time

1600m ski
2.4 mile ab
2000m row
Run 1 mile

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