THU07NOV2019

WOD

Mobility
Pec/Delt/Scap Roll w/ LX Ball
1 Minute Box Shoulder Stretch
1 Min e/side 90/90 Hip Stretch
1 Min e/side Couch Stretch

Primer
3 Rounds:
20 sec Hollow Hold
500M Bike
5 e/side Cossack Squat

Conditioning
EMOM for 3 Rounds:
12 V-Ups
12 Jumping Lunges
12 Calorie Row
5×30′ Shuttle Run (120′ total)

WED06NOV2019

WOD

Primer
2 Rounds
10 Alt Quadruped Birddog on Bench
100ft Single Arm OH Waiter Walks (with plate)*
6ea/side SL KB DL

*Switch arms every 50ft

Strength
Hang Power Snatch: sets of 3, build to heavy but perfect set

Conditioning
AMRAP in 10 Minutes:
6 Shoulder to Overhead (155/100)
15 Russian KBS (70/53)
24 Double Unders
Work 6 Min, Rest 2 Min, Work 4 Min
*Pickup where you left off

TUE05NOV2019

WOD

Primer
2 Rounds
10 Scap Pullups
10 Hollow Arch Swings w/ Ball*
10 Alt 90/90 BU KB Reverse Lunge

*Dodgeball between feet

Strength
Press: 60/8, 70/6, 75/4×3 sets

Conditioning
“11.6”
AMRAP in 7 Minutes:
3-6-9-12-etc.
Thrusters (100/65)
C2B Pullups

MON04NOV2019

WOD

Primer
2 sets:
8 e/dir Banded Side Steps
15 sec e/side Paloff Hold in Squat
10 Z-Press

Strength
Back Squat: warmup, then 3 set of 10 w/ 45 sec rest between sets
*if you completed all 3 sets last week increase 5-10%

Conditioning
AMRAP in 16 Minutes:
18 DB Snatches (50/35)
12 Burpees Over DB
400M Run

SAT2NOV2019

WOD

Primer
2 Rounds
12 Banded Face Pulls + Y-Press
20s Side Plank
10 Scap Pushups

Strength
Warmup with light weight
then
Bench Press: 3 heavy sets of 10
then
Ring Rows: 3 hard sets of 10

Conditioning
In Teams for 2, 3 Rounds for Time:
700M Row
34 Pullups
300M DBall Carry* (80/50)
44 Wallballs (20/14)

*1 ball, partners run 300 together sharing carrying duties.

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November Preview

Check out our November Preview. Programming, events, and more!

Reminder, normal schedule tonight (Nov 1), and then last week of the Open next week (Nov 8) we’ll have Friday Night Lights followed by a social event to celebrate the end of the Open and our community. BYOB with a Potluck party. Hope we see you there!