Wednesday, November 13, 2019

Warm-up:
  • 3×2 TGU
  • 2×10 Duck Walk
  • 2 sets of 5×3″ Couch Lunge
  • 3×3 Strict Pull-up
  • 3×5 EA Lunge Position KB Strict Press
  • 3×5 Banded OHS

 

Strength/Skill:
  • Overhead Squat – 5×5 @ HAP

 

MetCon:
for time
 
  • Cal. 20/18
  • 60 Box Jump 20/16
  • 45 K2E
  • 30 Power Snatch 115/73

Tuesday, November 12, 2019

Warm-up:
  • 2×60 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 4×100′ SAOHKB Farmer Carry
  • 3×5 Banded Strict Press

 

Strength/Skill:
  • Push Press – 5×5 @ HAP

 

MetCon:
AMREP – 2 rds
 
  • 3 min. Cal
  • 2 min. Slam Ball 30/20
  • 1 min. KB Swing 53/35
  • 2 min. Rest

Monday, November 11, 2019

In honor of Veterans Day the workout will be the below Hero WOD!
 
MetCon:
“Hal”
for time – team of 2 – split work evenly
you go I go – 40 min. Cap
 
  • Buy-in: 50 Burpee

then 10 rds. of;

  • 6 DL 135/93
  • 6 Clean 135/93
  • 6 Thruster 135/93
  • 6 Back Squat 135/93

then

  • Cash-out: 50 Wall Ball 30/20
 
SFC Hal was wounded in combat on Sept. 8th. 2009 while serving in Afghanistan. His group was ambushed and he sustained a number of injuries in the attack in which he received the Silver Star. He was evacuated back to the US Walter Reed Army Medical Center but on Oct. 7th. 2009 he succumbed to his wounds.

Saturday, November 9, 2019

MetCon:
team of 2
equal work – you go I go
 
12 min. AMRAP
  • 30 DB Snatch Burpee 25’s/15’s
  • 50 DB Step-up

3 min. Rest

12 min. AMRAP
  • 50 KB Swing 53/35
  • 100 DU
  • 30/20 Cal.

then immediately

  • 10 min. cap – find team max weight C&J

Thursday, November 7, 2019

Warm-up:
  • 20 Back Ext.
  • 2×30 KB Swing
  • 2×40 SU

 

MetCon:
for time
 
Buy-in
  • 20 RBORDL 45/25
  • accumulate 1 min. Plank
  • accumulate 1 min. Leg-hold

then

  • 50-40-30-20-10 Sit-up
  • 25/18-20/15-15/12-10/7-5/3 Cal.
  • 2-4-6-8-10 DL 275/183