FRIDAY NOVEMBER 6, 2020

WOD:

*But 1st we must say happy belated birthday to Carlos!!! With 33 PUSH UPS!


Rowvember

500m @5

250m @5

500m @10

25m @10

*2 mins rest between


Ab/Booty camp

4 Separate Tabatas:

OH Plate Squats (25/45)

V-ups

Skier Lunges

Crunches


Saturday November 7, 2020:

Coach Sue will be coaching the Ab/Booty WOD, which will be followed immediately by the regular WOD. Start time is 9:00am as usual. She will be focusing on form and technique on typical exercise so that you can get the most out of this programming. TWO (2) additional points will be awarded to each person who attends for the Accountability Challenge!

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Sunday, Nov. 29, 2020

LET’s STAY ACCOUNTABLE!!!!!!!! WOD 5 Rounds of- 18 Back loaded Lunges (9 ea. Leg, 55/75) 15 OH Squats (55/75) Run 1 lap (1 min bike/row) 12 Ring Push ups 9 Hanging wipers Booty/Ab camp 12 min AMRAP O

Saturday, November 28, 2020

WOD BUY IN: 100 Bicycles 16 min AMRAP 1 PENDLAY Rows (145/105) 2 Shrugs (145/105) 3 Back Squats (145/105) 4 Machine cals CASH OUT: 100 Jack Knives ROWVEMBER 8x250m Rows w/ 1 min rest between BOOTY/

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