Friday, Nov. 15, 2019
PS. We have four additional tops for sale: one XL T-shirt; two small tanks; and one large tank
Note for the ladies: I found that the top of the tank is fitted true to size and the base is long and flowy; if you like a more fitted or even cropped base, use sharp scissors to cut from bottom of shirt. I cut lots of my tanks and I think I will do the same to this one. Kehau
111519 WOD
A. Group warmup
B. Three rounds:
8-12 good mornings
0:45 side plank / left
0:45 side plank / right
Rest 1:00 bw rounds
C. 15:00 AMRAP
50-foot walking lunges (up and back from bumper plates to wooden post)
20-calorie row
50-foot bear crawl (up and back from bumper plates to wooden post)
20 Russian twists with KB (50/35) (10/side)
>>Modifications will be given
Thursday, Nov. 14, 2019
1 – Rise + Grind 22
2 – Fireballzss 29
3 – Squatting Dead 31
4 – Team Flex Appeal 33
5 – All Beef Franks 36
6 – Wod We Get Into? 42
111419 WOD
A. Group warmup
B. Movement prep
C. In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 minutes of wall balls
3 minutes of assault bike for calories
3 minutes of rope climbs
Rest 3 Minutes
>>Modifications will be given
Wednesday, Nov. 13, 2019
111319 WOD
A. Warm-up: Coach’s choice
B. EMOM 30:00
Min 1) 10 burpees
Min 2) 15 Russian KBs (53/35)
Min 3) 100 meter run
>>Modifications will be given
C. Tabata 4:00
Glute hip bridges with dumbbell