Saturday, November 20

Rebuild: 8:30a

Community WOD: 9:30a

Rebuild:

A)

3 rounds for quality of:

8 Bulgarian Split Squats (4/each), pick load @32X1

Rest 1 min

20 Med Ball Hamstring Curls @2111

Rest 1 min

6 L/6 R Hollow Body Roll-to-Supermans

Rest 1 min

B)

3 rounds for quality of:

6 L Arm Suitcase Deadlifts, pick load @2111

L Arm Suitcase Carry, pick load, 100 ft

Rest 1 min

6 R Arm Suitcase Deadlifts, pick load

R Arm Suitcase Carry, pick load, 100 ft

Rest 1 min

Community WOD:

Today’s programming has 2 parts. Each part can be completed individually or as a 2-person team. If partnering, alternate movements throughout. For example, Athlete A would start with bike, while B rests. After the 1 min bike concludes, Athlete B would start pistol or goblet squats, A would rest. Athletes would alternate this way until all 3 rounds are complete.

Part 1:

3 rounds, 1 min per station, for max reps of:

Assault Bike Calorie

Rest 15 secs

Alternating Pistol Squat (Goblet)

Rest 15 secs

Push Press, 95/65 lbs (Rx+: 115/75)

Rest 15 secs

Strict Pull-up (Ring Rows)

Rest 15 secs

Dumbbell Box Step Over, 35/25 lbs, 24/20 in

Rest 1 min

5:00 rest between Parts 1 and 2.

Part 2:

Every 1 min for 12 mins, alternating between:  

Shuttle Runs, 10 m

V-ups

Alternating Jumping Lunges