13 November 2015 13 November 2015
Friday 13 November 2015 '13 November 2015'

ladiesReminder ladies night tonight at 630.  The wod will be on the board before the class starts.  It will be appropriate for all levels, so bring a friend.

1. Warm-up level 2
a. 3 Rounds
30ft HS walk AFAP
b. 3 Rounds
75 Double-unders
10 Strict ring dips

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 4 minutes x3
90 Double-unders
30 KB swings 70/53lbs
15 GHD sit-ups
Rest 2 minutes between AMRAPs

Extra, depending on your weaknesses, choose ONE of the following:
*Please check with the coach on duty before working on any additional work during class times.

4a. Met-Con
AMRAP 6 minutes
5 Power cleans 225/145lbs
10 Strict HSPU

4b. Accessory
8 Rounds
50m sled drag – medium weight
Rest 30 seconds

1. Warm-up level 1
a. 3 Rounds
:30 HS hold
b. 3 Rounds
50 Double-unders
5 Strict ring dips

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 4 minutes x3
50 Double-unders
30 KB swings 53/35lbs
15 toes to bar
Rest 2 minutes between AMRAPs

1. Warm-up Base
a. 3 Rounds
30 foot bear crawl
b. 3 Rounds
100 single-unders
5 bench dips

2. Strength
Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Interval Work
AMRAP 4 minutes x3
100 single-unders
30 KB swings 35/26lbs
15 knee ups
Rest 2 minutes between AMRAPs

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