Dec 11

Bench Press: 5×8

Metcon:
1000m row
800m run
1000m row
800m run

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Dec 10

Fran
21-15-9
95# thruster
pullup

Core
5 rds 10 reps each
bottom TGU (5 per side)
Hollowrock
Heel touch (10 per side)
V-ups

Nov 27

Chris warm-up

5 rounds of 1min on 1min off of shoulder press

then

same for pullups

Core cool down
v-sit extravaganza
In the v-sit position do 12 reps (L/R equals 1)
Scissors (like flutter kicks)
Chest Tucks
Twists
Bicycle
Crunch
Circles (like iron eagle)

Nov 26

Back Squat 5×3

leg press pyramid of 10s

do 10 rep per set on the way up with rest

do 10 rep per set on the way down no rest

Core cool down experiment* (*if time)
v-sit extravaganza
In the v-sit position do 12 reps (L/R equals 1)
Scissors (like flutter kicks)
Chest Tucks
Twists
Bicycle
Crunch
Circles (like iron eagle)

Nov 8

Ned
7 rounds for time of:
11 body-weight back squats
1,000-meter row

*Could be logistic issue but will give it a shot. Probably will stagger the start and try to keep the rowers and squat racks clear.