Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Work with a partner today and have a strategy because these DB Man Makers are demanding and slow so it would be easy to redline and incur excessive bouts of resting. Effort should be around 75-80%.
– Metcon: Work with a partner today and have a strategy because these DB Man Makers are demanding and slow so it would be easy to redline and incur excessive bouts of resting. Effort should be around 75-80%.
B) WARM UP/MOBILITY (3:00 – 18:00)
PVC Game x 7 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 PVC Thrusters + 10 Squat Thrust
+
Review DB Man Makers
PVC Game x 7 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 PVC Thrusters + 10 Squat Thrust
+
Review DB Man Makers
C) METCON (20:00 – 50:00)
In teams of 2:
AMRAP 28:
20 DB Man Makers (40/30)
800 meter Run
*One person works at a time. Split as needed.
Rx+:(Add 10/8 Ring Muscle-ups each round)
In teams of 2:
AMRAP 28:
20 DB Man Makers (40/30)
800 meter Run
*One person works at a time. Split as needed.
Rx+:(Add 10/8 Ring Muscle-ups each round)
Miramar will be doing at 10am:
“Richie”
4RFT:
10 pull-ups
27 HR push-ups
52 Russian KB Swings (53/35)
400m run
4RFT:
10 pull-ups
27 HR push-ups
52 Russian KB Swings (53/35)
400m run
RxA Option:
4RFT:
10 Bar muscle ups
27 Ring Push-ups
52 Russian Swings (70/53)
400m run
4RFT:
10 Bar muscle ups
27 Ring Push-ups
52 Russian Swings (70/53)
400m run
D) EXTRA CREDIT (55:00 – 60:00)
5 Minutes of P. Breathing
5 Minutes of P. Breathing