jeff@316.fitness

2019-11-4

November 4, 2019 admin
0 Comment
WOD, Workout

Announcements:

  • The November challenge is for the entire gym to accumulate 1 million meters on the rower. So help the cause each time you’re in and row a bit to add to the total.
  • There will be no 630pm class on Tuesday nights as that is now the beginner bootcamp class

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Monday
12min EMOM alt.
8 TTB (this is practice pick a challenging #)
6 Power Snatch

6RFT
5 burpee box jumps
10 KB Snatch
15 Goblet Squat
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Tuesday
Overhead Squat 5×5

6 min Abs
3ROUNDS
:30 MT. Climbers
:30 hollow holds
:30 superman lift pulses
:30 rest

12-10-8-6-4-2
Thrusters
24-20-16-12-8-4
Cal Bike/Cal Row
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Wed
10 min EMOM alt.
5 Push Press
5+ strict pull-up (pick a challenging #)

9 min Tabata Abs
4min
:20/:10 hollow rock
:20/:10 superman hold
Rest 1:00
4min
:20/:10 hollow hold
:20/:10 v-up/tuck up

Every 3min for 15min
20 Wall Balls
10 DL
2-5 MU/ 5-10 pull-ups
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Thursday
12min EMOM Alt.
3 Hang Squat Clean
6+ dips (this is practice pick a challenging #)

100 DU
75 Air Squats
50 DB Snatch
25 Burpees
50 DB Clean & Jerk (25 each arm)
75 Lunges
100 DU
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Friday – This is the final week of the CF 2020 Open, so come out and celebrate with us after the workout on Friday. We’ll be headed to Emerson Biggins West around 730pm.
OPEN 20.5

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