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November 7th WOD

11/7/2017

Friday, 11/10 - we observe Veteran's Day! We will only have classes at 8:00am and 9:00am.

Level 1

L1:A1: Deadlift (@20X1; 5x8)
all sets working; build each round
L1:A2: Push-ups (@10X1; max reps x5)
record each round
L1:A3: Metcon (5 Rounds for time)
Run 300m; x5; time each round; maintain as fast a pace while still keeping an aerobic pace
rest 3 mins
L1:B1: Russian Curls w/ a Partner (4x12)
no rest
L1:B2: DB Bicep Curls (@20X1; 4x12)
rest 2 mins before B1

Level 1 Rx+

L1+:A: Muscle-ups (8 min emom)
choose a sustainable number of ring mus
L1+:B: Metcon (Weight)
5 rounds not for time; build as heavy as possible

8 DL
300m run
L1+:C: 10 min max cal AB (Calories)

F3

F3:A: Deadlift (@40X1; 5x10)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (Time)
10 rounds for time

10/7 cal ab
3-8 burpees

Sol Endurance

SE: Metcon (AMRAP - Rounds and Reps)
60 min amrap; every 5 mins rest 1 min

20 Kbs 53/35
30 air squats
Row 1000m
16 side to side on 6' bar
1 mile AB
10 burpees
3 rope climbs
Ski 800m

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