In the Red

Saturday Nov 3 2018


Please join us for our weekly free Community WOD at 8:15am. 

Members: The first of three gymnastics classes for November will be today 11/3 at 11:15am.  Class  will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.  
The remaining classes for the month will be held Thursday 11/8 at 4:15pm and Friday 11/16 at 6:15am.
1.) 10 minute EMOM
odd:  15/12 cal Assault Bike
even: 10 Wide Grip Strict Pull-ups
Note: Scale down reps to accomplish both movements in minute as needed
2.) In the Red
10 minute AMRAP
10 GHD Sit-ups
10 Wallballs 20/14lb
*3.) 3 rounds
7 Strict Press 135/95lb
20 Hand Release Push-ups
7 Strict Ring Dips

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Whiteboard
7 + 3 WB
9 rounds + 10 wallballs with 25# wallball
EMOM complete Rx / *3.) complete in 19:00 / Bear complex: 135, 165, 185, 205, 215, 225# resorted to push jerk instead of push press when it got too heavy / EMOM10: 6 thrusters @ 135# for 60 total / Windshield wiper and strict T2B skill work.
1. 10.+ Cals ×5 & SA RR v. S-PU. 2 10 Rounds: #18 SA KB Thruster/AMSU