What's Going On?

November 21, 2017

11/21/17

Warm-up
2 Rounds
5 Pushups
5 Wide Pushups
5 Narrow Pushups
5 Inch Worms
:30 Sec Down Dog
10 C and Ds

20 Supine Hip Bridges
10 Broad Jumps
10 Vertical Jumps
20 Alternating Cossack Squats

November 20, 2017

11/20/17

Warm-up
Group Mobility Then:

Every 5 Min For 20 Min
Run 200m
20 Russian KB Swings
30 Air Squats
40 Double Unders
Metcon
Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press

November 17, 2017

11/17/17

Metcon
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees

November 16, 2017

11/16/17

Warm-up
Group Joint Mobility 10 Min

AMRAP 16
100 M Farmer Carry Moderate
Waiter Carry Grid and Back R arm (Plate)
Waiter Carry Grid and Back L arm (Plate)
Overhead Carry Grid and Back R arm (Plate)
Overhead Carry Grid and Back L arm (Plate)

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