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November 21st WOD

11/21/2016
Happy Thanksgiving!
Thursday Schedule: 9:00am, 10:00am
Friday Schedule: 9:00am, 10:00am, 5:15pm
Level 1
L1:A: Front Squat (8x3)
@12X1; all sets working; build to a tough set; 2-3 mins between sets
L1:B: Metcon (Time)
5 rounds for time

20 wall balls 20/14
15 pull ups
200m run

***do not rip!
Level 1 Rx+
L1+:A: Front Squat (24 min e3mom; every 3 mins perform 3 Front squats)
@10X1; start at 60% and build to a tough complex
L1+:B: Metcon (Time)
For time

Buy in 15 ring mu's

Then

3 rounds

10 front squats from rack 185/125
Run 200m
F3
F3:A1: DB Reverse Lunges (5x4-6/leg)
@2010; advanced use bb; no rest
F3:A2: Monster walks (5x50')
rest 2 mins between sets
F3:B: Metcon (AMRAP - Reps)
20 min Emom

Min 1- 10-35 air squats adv do gb squats 53/35
Min 2- 10-25 ring rows adv do pull ups
Min 3- 6-15 cal ski
Min 4- rest

Adv; choose the higher range
Sol Endurance
SE:A1: Pull-ups (5x Max reps)
@10X1; no rest
SE:A2: Metcon (5 Rounds for time)
Run 200m x5
SE:B: Metcon (Time)
For time

200 cal ab
SE:C: CS Iron Scap (Weight)
Competitors
C: 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