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November 27th WOD

11.27.2017

Holiday Party: Saturday 12/2!! 6-10pm

Level 1
L1:A: Weighted Reverse Lunges (@20X1; 6x6/leg)
all sets working, build to a tough set; rest 2-3 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

5 cleans 135/95
10 pull ups
15 t2b/v-ups

Level 1 Rx+
L1+:A: Clean+FrontSquat (1+2; x8)
build to a tough set; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

3 ring mus
6 pc 185/125
9 c2b pull ups
12 wall balls 30/20

F3
F3:A1: Back squats w/hip circle (@12X1; 5x6)
all sets working; no rest
F3:A2: Powell Raise (@2020; 5x10)
all sets working; rest 2-3 mins between
F3:B: Metcon (2 Rounds for calories)
3 min max cals ab; x2; rest 2 mins between rounds

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