November - 2018

WOD 11/30/18

5-k Row Alternative: 400-m Run 500-m Row 5 rounds

WOD 11/29/18

27-21-18 Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (225/155 lb.) Rest 2 min. 18-21-27 Lateral Barbell Jumps (double reps) Parallette Heel Taps Deadlifts (225/155 lb.)

WOD 11/28/18

“Pain Optional” EMOM 12 min. 3 Front Squats (185/125 lb.) AMRAP Ring Dips for the remainder of the minute.

WOD 11/27/18

2 min. Burpee Broad Jumps 2 min. Barbell Wipers(75/55 lb.) 2 min. DB One-Arm OH Squats (50/35 lb.) 3 rounds

WOD 11/26/18

Weighted Pull-ups 5-4-3-2-1

WOD 11/23/18

Split Squat 5-5-3-3-1-1

WOD 11/22/18

HAPPY THANKSGIVING PARTNER DT 10 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

WOD 11/21/18

Gymnastics Max Chest-to-Bar Pull-ups Benchmark Workout “Jerk Snatcher” 20 Clean and Jerks 20 Snatches 135/95 lb. Gymnastics Alternative: Max Muscle-ups Workout Alternative: Increase load to 155/105 lb.

WOD 11/20/18

50-m DB Farmers Carry (heavy) 25 GHD Sit-ups 100-m DB Farmers Carry 30 V-ups 150-m DB Farmers Carry 35 MB Russian Twists (20/14 lb.) 200-m DB Farmers Carry 40 Sit-ups

WOD 11/19/18

“Chewbacca” 1-k Row 50 Wall Balls (20/14 lb.) 40 Box Jumps (24/20 in.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row

{"items":["5f960802a15dae0017d3f0a4","5f960802a15dae0017d3f0a3","5f960802bdc30000172ee98a","5f960802bdc30000172ee989","5f960802bdc30000172ee988","5f960802bdc30000172ee987","5f960802bdc30000172ee986","5f960802bdc30000172ee985","5f960802bdc30000172ee984","5f960802bdc30000172ee983"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(255,255,255,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}

2 3

LIFE RX FITNESS

call us (269) 815-0115