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November 8th WOD

11/8/2016
Level 1
L1:A: Front Squat (3-3-2-2-1-1-(1); build to a 1 Rm)
@20X1; rest 2-4 mins between 1 rep attempts
Note:follow this rep scheme if you haven't been consistent with this cycle; 7-7-5-5-5; build to a tough set; rest 2-4 mins between sets
L1:B: Max Plank (Time)
Max Plank
1 attempt( if you get to 10 min write it down and we'll test it another day to find your max, good work!)
L1:C: Metcon (Time)
For time

Run around mall
30 thrusters 95/65
30 burpees over bar
Level 1 Rx+
L1+:A: Clean (10 min Emom; 1 clean; build to a max )
L1+:B: Max T2B (AMRAP - Reps)
Perform as many T2B as possible.
1 attempt
L1+:C: Metcon (Time)
For time

10 ring mu's
Run around mall
32 full cleans 135/95
F3
F3:A: Walking Lunges (5x 8-15/leg)
@2010; advanced add Db; rest 2 mins between sets
F3:B: Metcon (AMRAP - Rounds and Reps)
24 min amrap

15 air squats
12 Kbs DL 35/26
9 ring rows
6/4 cal ab
Run 400m

Advanced

20 min amrap

15 gb squats 53/35
12 Kbs
9 pull ups
1 shuttle run
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 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

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Saturday:

8AM, 9AM, and 10AM