Sunday, November 10 – Saturday, November 16

Posted on November 10, 2013 by Anna Follman
Sunday, November 10 – Saturday, November 16

Sunday, November 10 – NO CLASS

 

Monday, November 11 – Veteran’s Day

 Army Staff Sargent Jack M Martin III, 26, of Bethany Oklahoma assigned to the 3rd Battalion 1st Special Forces Group Fort Lewis, died September 29, 2009 in Jolo Island, Phillippines, from the detonation from an IED. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

 

WOD: 20 minute AMRAP

“Jack”

  • 10 Push Press (83/115)
  • 10 KB Swings (55/70)
  • 10 Box Jumps (20/24)

 

Tuesday, November 12

Skill Work:

  • Snatch Drops
  • Muscle Snatch

Strength Work: 2 Snatch + 1 Hang Snatch

  • 3 sets

WOD: 7 minute AMRAP

  • 7 Burpees
  • 21 Double Unders

 

Wednesday, November 13

Strength: Back Squat

  • 3×5

WOD: 21-15-9

“Fran”

  • Thrusters (63/95)
  • Pull-ups

 

Thursday, November 14

WOD: 4 Rounds for Time

  • 50 Walking Lunges
  • 25 Sit-ups
  • 400 Meter Row

 

Friday, November 15

Skill Practice:

  • Rope Climbs
  • Pull-ups

WOD: For Time

  • 20 Deadlift (163/225)
  • 20 Squat Jumps
  • 2 Rope Climbs
  • 15 Deadlift (163/225)
  • 15 Squat Jumps
  • 2 Rope Climbs
  • 10 Deadlift (163/225)
  • 10 Squat Jumps
  • 2 Rope Climbs

 

Saturday, November 16

WOD: EMOM for 30 minutes

Alternating minutes:

  • 1 Muscle up
  • 3 Power Cleans (83/115)
  • 1 Muscle up
  • 3 Overhead squat (83/115)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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    Prior Lake
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