THIS WEEK AT 911 CROSSFIT
OCTBOER 17TH - 21ST
SATURDAY, OCTOBER 22ND:
9AM - MOBILITY WITH COACH DAVID
10AM - BARBELLS FOR BOOBS WITH COACH NICOLE
(ANOTHER WOD TO FOLLOW)
REGSITER ONLINE @
HTTPS://FUNDRAISE.BARBELLS.FORBOOBS.ORG/TEAM/91789
$25 DONATION
MONDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EVERY 90 SECONDS - OHS
8X3 @ 85%
WOD - 4 RDS
15 CLUSTERS 95/65
1 ROPE CLIMB
200 MTR FARMERSWALK 55/35
TUESDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EVERY 90 SECONDS - SPLIT JERK
8X3 @ 85%
WOD - 3 RDS
20 DEADLIFTS 185/135
RUN 200 MTRS
20 PULL UPS
RUN 400 MTR
WEDNESDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EVERY 90 SECONDS - SNATCH SQUAT
8X3 @ 85%
WOD - 15 MIN AMRAP
21 WALL BALLS 20/14
21 HRPU
21 KBS-R 70/55
THURSDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EMOM - FLOOR BENCH PRESS
8X5 @ 65%
WOD - 3 RDS
ROW 250 MTRS
15 T2B
15 GOBLET SQUATS
REST 2 MINUTES
FRIDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EVERY 90 SECONDS - BACK SQUAT
5X5 @ 75%
WOD
10 HSPU
20 BURPEES
30 BOX JUMP 24/20
40 JUMP LUNGE (20 PER LEG)
50 B-FLY SIT UP
50 DOUBLE UNDER (100 SINGLES)
40 PLANK TUCK
30 MOUTAIN CLIMBERS (15 PER LEG)
20 CAL ROW
10 K2OE
10 HSPU
20 BURPEES
30 BOX JUMP 24/20
40 JUMP LUNGE (20 PER LEG)
50 B-FLY SIT UP
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