Nov 11-17

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

POPULAR POSTS

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

APR 6 – 12

Saturday 6 Rounds For Time (CAP 40:00)w/ a partner…10 Alt. DB Devil Press @50/3515 KB SDHP @70/5320 Push Up400m Run (Together)*You need to alternate the

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