Another week of the Open complete!! Hard to believe we’re down to one more Saturday Open WOD and then Friday Night Lights for 20.5 on 11/8! A repeat is already taken care of, handstand push-ups, handstand walks….what’s left? Maybe some pull-ups or the rings?? Time will tell. Don’t forget for Friday Night Lights, we’ll start heats of 20.5 around 6 and go as long as needed! Then we’ll eat some yummy food and cheers to another Open in the books! We’ll supply some pizza and drinks, feel free to bring a dish/dessert to share!
Have you signed up for your Body Fat Test yet? Body Fat Test NC will be here THIS SATURDAY 11/2 with their mobile hydrostatic unit. This is the gold standard method for measuring body composition! You’ll get a 4 page print out of info including your resting metabolic rate, approximate calories needed, calories burned during exercise, etc. Such a great tool to track your progress! Click here to read more and get signed up here!
Here’s your look ahead…
Monday – Time to bench! Lots of triples today. Then, 5 rounds of doubles, push presses and push-ups…oh my!
Tuesday – Today we deadlift! We’re going to find a 1 RM! Afterwards, 8 mins of pull-ups and dumbbell hang clean and jerks.
Wednesday – Time for a long metcon! We’re focusing on pace today and we’re going to keep moving! Running, kbs, rowing or biking, and burpee box jump overs.
Thursday – Some heavy front squats up first today! Then a chipper with descending reps of rowing, t2b, power cleans, front squats and pull-ups (rx+ bmu)!
Friday – TBD when 20.4 is announced!
Saturday – 20.4!
Sunday – Open gym from 11-12 and Oly at noon!
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RISE Look Ahead
Monday – Strength Day & RISE 20.3!
Tuesday – 5:00 AMRAP Tuesday!
Wednesday – Spartanish Training! 1:05 on/25 sec off
Thursday – Glycolytic Interval – 40 sec on/20 sec off
Friday – Never skip leg day!
Saturday – Tabata! 20 sec on/10 sec off
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Remember, Halloween candy isn’t bad and you’re not bad if you eat some!! But too much of anything isn’t great 😉
