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Tuesday Warm Up: 6-7 min AMRAP: :30 Double Unders 10 OHS Bar/PVC 10 Banded Good Mornings 10 Scap Pull-ups Strength/Skill: Hang Power Clean 3-2-1-1-1-1 Build to a max WOD: 7 min AMRAP: 25 Double Unders 5 Muscle Ups (bar or rings) Scale to 75 Single Unders and 10 CTB Pull-ups  HAPPY HALLOWEEN! Monday Warm Up: 100m Run 10 Goblet Squats 10 Rolls Neck to Waist on foam roller 10 Scap Pull-ups Strength/Skill: In 7 singles build to a max weighted pull-up or smallest possible band WOD: Pumpkin Toss (Karen)  Midcity will be closed on Saturday and Sunday. Classes will be held at the Downtown and Uptown locations. Sign up on MindBody. Saturday Open Gym at Downtown Location: 7:15am-8:15am There will be a workout posted that all are welcome to join. You're also welcome to come do your own stuff. Doors will close at 8:15am unless another coach is there. Please make sure to sign up on MindBody. Warm Up: Coaches' Choice WOD: Split However: 2k Row while partner hangs from pull-up bar 100 S2OH (95/65) while partner holds Plank 200 Steps Walking Lunge while partner holds Goblet Squat (24/16)  Friday Warm Up: Run 800m Then 2 x 10 OHS (barbell or PVC) Strength/Skill: Accumulate 20 TGU 10/arm or 10 min AM(perfect)RAP WOD: 800m Run x 4 Rest 2:00  Thursday Warm Up: 7 min AMRAP: 100m Run 10 Scap Push-ups 10 Inchworms with Press-up Strength/Skill: A1: 4-6 Neutral Drip Dumbbell Bench Press Rest :30 A2: 45 Double Unders or :30 practice Rest 2:00 x5 WOD: 1 min DB Hang Squat Clean (45-55/25-35) 1 min Toes to Bar 1 min Burpees 2 min HSC 2 min TTB 2 min Burpees 1 min HSC 1 min Toes to Bar 1 min Burpees  Wednesday Warm Up: 7 min AMRAP: Row 200m 10 Walking Groiners 10 OHS, PVC or Barbell Strength/Skill: 1 Hang Snatch + 2 Over Head Squat Or 1 Hang Power Snatch + 3 OHS Build every 2 min x6 Partner WOD: 4 Rounds: P1: Row 250m P2: accumulate S2OH reps (135/95) Switch Score is total time and reps  Tuesday Warm Up: 7 min AMRAP: :30 Double Under 10 Banded Good Mornings 10 Shoulder Pulls :20-:30 Dead Hang Strength/Skill 5 Rounds: 3 Deadlifts @75% + 3 max distance Broad Jumps Rest 2:00 WOD: 7 Rounds for Time: 10 Power Clean (95/65) 10 Ring Dips (scale to Bar Dips, Box Dips, or Push-ups)  Monday Warm Up: 7 min or 3 Rounds: 10 Goblet Squats 10 Inchworms with Press-up 10 Scap Pull-ups Strength/Skill: Strict/Weighted Pull-ups 4-6 x5 Add difficulty per set on the 2:30 WOD: 20-15-10-5 TTB 40-30-20-10 Wallball  Attention Volunteers for the Deep South Shootout this weekend!!!
Deep South Shootout Location: Trademart Building, 9039 S St Landry Ave, Gonzales, LA 70737. We are running a competition briefing at 7:15 am, please be on time for that. After the briefing, you will meet by the judges table, and you will be assigned to your team leader for the day. Your team leader will advise you of our role for the day. Please remember to check in and out with your team leader, as you will be an integral part of the team. If you have questions, you can text Mollie at 504-701-3566 Let me know if you are interested in manning the booth to sell products on Sunday. We will be giving out fun prizes for all volunteers! Thanks so much for your help in advance!! |
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