2055:

2055: Tuesday 11/13
STRENGTH: 5 rep b squats EMOM 7
work with friends off the rack and remain in order that you started.

A. amrap 5
5 hang power snatch – choose wt. you can move efficiently.
6 OTBB
Rest 3 minutes
B. Amrap 10
20 DU / 45 SU
20 abmat sit-ups
10 power clean to push press – add wt. to bb from P.S? choose load
that allows for unbroken reps.

C. EMOM 6
couch stretch R-L

2054: Veterans Day

2054: Monday 11/12 – Veterans Day

Class times: 5, 6, 8 AM , 12 and 5 PM

WOD: Amrap 25 or 6 rounds if completed? (Wear a vest if you have one)
15 slam balls 25/15
12 db thrusters 40/30
9 push ups
6 T2B
3 strict pull-ups
400 m run

Finisher: 10 minute mobility time w/coach

2052:

2052:
STRENGTH: b press 4X4 @75%

wod: amrap 18
5 hang power snatch
8 chin ups
11 HRPU
200 m run

* If you are making a pledge for burpees for Vets. Get started on
Friday whenever you are ready ready!

Noon class time: The SealFit crew will be starting their 24-hour challenge so the wod will have a different look for you guys.

9 AM Saturday class will be by instruction only. We are expecting a news crew to show up so if you want to crank out some burpees and a possible chance to be locally famous go for it. Otherwise look to lift or run.

2052:

2051: Thursday 11/8
STRENGTH: b. squat 5X2 @ 75%

Levitra price, uses and dosage on LeviMD.com drugstore.

wod: amrap 20
4 bb clusters 95/65 (no ghost rides)
8 KTE
12 walking lunge steps
run 400 m

Finisher: 5 rounds 30 sec. work 30 sec. rest
Power Pose

2050:

2050: Wednesday 11/7
STRENGTH: DL 5X2 @ 75%

A. EMOM 8
3 Hang power cleans

B. 12 minute amrap (total pull-ups)
2, 4 or 8 strict pull ups
run 100 m

C. EMOM 4
Extended side angle pose (R-L)

2049:

2049: Tuesday 11/6
STRENGTH: EMOM – superset 12
Odd miinute: 6 rep Pick one of the following – f. squat – b. squat or OHS
Even minute: 5 HSPU or 6 db strict press

Amrap 10:
15 abmat sit ups
10 push ups
12 squats
– push up scale 5 HRPU
rest 3 minutes
amrap 4:
8 db snatch (4 per)
16 mt climbers (keep your hands on the db’s)

Finisher: 4 rounds 1 minute hold each side.
Crescent Pose