11.21.16 “Thrustin It”

November 20, 2016


ANNOUNCEMENTS:

Thanksgiving Day “Murph” WOD 

CFBwater Schedule is 8am, 9am and 10am

CFDartmouth Schedule is 7am, 8am and 9am

Black Friday will also be a holiday schedule 8am, 9am and 6pm

FITNESS & LIFESTYLE

STRENGTH
EMOM 10
Thruster Ladder
1 Thruster from the ground
— start at 60% 1 RM and add weight each set
–you can power clean or squat clean the 1st rep

METCON
“Thrustin It”
10-9-8-7-6-5-4-3-2-1
Thrusters (95,65)
200 m Run

15 Minute Cap

EXTRA CREDIT-CASHOUTS


ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday and Wednesday)
Long Interval Interval
5 Rounds
1k Row
or
800m Run Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
3 Rounds
20 V ups
20 Leg Raises
40 V Twists

SPORT & PERFORMANCE

A. ENDURANCE
1000M Row
800m Run
200 Double Unders
100 KB Swings (53,45)
50 GHDSU

B. STRENGTH
EMOM 10
Thruster Ladder
1 Thruster from the ground
— start at 60% 1 RM and add weight each set
–you can power clean or squat clean the 1st rep

C. METCON
“Thrustin It”
10-9-8-7-6-5-4-3-2-1
Thrusters (115,80)
200 m Run

15 Minute Cap

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