Sat
With a Partner – Alternate after each exercise
10 Rounds
5 Cleans 185/105
200M Run
10 Pull Ups – RX+ 2 Rope Climb
10 Rounds
3 Cleans 205/115
100M Farmer Carry – RX+ Dball/Sandbag Carry
10 Burpee Over Bar
Sun
For Veterans Day – Hero WOD Chad
1000 Step Ups – 20″ Box
Optional wear a vest or rucksack
Monday
Box Squat 5-4-3-2-1
Metcon:
18 Min AMRAP
20 Pull Ups
20 Back Rack Step Fwd Lunge 115/85
20 Push Up
20 Air Squat
Tuesday
Every 2:00 for 10:00 (5 Sets)
Build Each Set
1 Clean High Pull
2 Hang Power Clean
*3″ pause in catch for the second Hang Power Clean.
Score last weight
Metcon:
2 Rounds For Time (CAP 20:00)
30 Hang Power Clean @135/95
20 Burpee Over The Bar
1000m Row
Wednesday
Deadlift 5-4-3-2-1
Super Set with
4×10 Double Z Press
Metcon
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU
Thursday
Metcon:
EMOM 40:00 (8 Sets)
Min 1. 5 TTB
Min 2 Legless Rope Climb
Min 315 KB Russian Swing @70/53
Min 4 MAX Double Under
Min 5 Rest
Friday
Open WOD 17.1
20 Min Cap
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs
Strength
Bench Press 5-4-3-2-1
