WOD

(Work Out of the Day)

11.15.19

A. MetCon Prep - Squat clean work

Singles

*progressive to determine WOD weight, no score

B. MetCon For Time w/ a 20 min cap

Buy in with…

E4MOM

400m run (sub 1000m bike as needed)/run @ 00:00, 04:00, & 08:00

Then, immediately in to 3Rnds of

21 kb swings 53#/35#

15 TTB

9 squat cleans 135#/95#

*Start the 3 Rnds when you get back from the 3rd run

11.14.19

A. Strength- Bench Press

4 x 5 @ 75% of 1RM

*OR, if 1RM max is unknown work to find a 1 RM

B. MetCon 5 RFT w/ a 15 min cap

20 Alt DB snatch 50#/35#

20 WBs 20#/14#

^Rx+ 30#/20# WB

11.13.19

MetCon for 30 min

EOMOM*

3 Power Clean and Jerks

5 burpee box jumps 24”/20”

*Choose your own barbell loading, and add weight every 5 rounds (ie @ minute 10 and 20)

11.12.19

A. Strength- Front Squat

4x5 @ 75%

B. MetCon AMRAP in 15 min

5 pull ups

10 push ups

15 air squats

20 DUs

Rx+ CTB pull ups

11.11.19

Veterans Day (originally known as Armistice Day) is a federal holiday in the U.S. observed annually on November 11, for honoring military veterans (persons who have served in the United States Armed Forces, and were discharged under conditions other than dishonorable). It coincides with other holidays including Armistice Day and Remembrance Day which are celebrated in other countries that mark the anniversary of the end of World War I. Major hostilities of World War I were formally ended at the 11th hour of the 11th day of the 11th month of 1918, when the Armistice with Germany went into effect. At the urging of major U.S. veteran organizations, Armistice Day was renamed Veterans Day in 1954.

A. Barbell skill- Snatch Complex (Heavy), 15 min

1 power snatch + 1 OHS + 1 squat snatch

B. MetCon AMRAP in 11 min cap

11 power snatch

11 OHS

11 squat snatch

Rx 95#/65#

11.08.19

20.5

For time, partition reps however you want. 20 min cap

40 ring muscle ups

80 cal row

120 WBs 20#/14#

***Please review all movement standards and work out variations prior to coming into the box.

Click here to review

11.07.19

A. Skill Work- 15 minutes of HSPU work

No Score

Click HERE for options/progressions

B. MetCon EMOM* for 15 min

3 Power Clean

*add weight every 5 rounds (ie @ minute 5 and 10)

11.06.19

A. Strength- Back squats

3x5 @ 60%

3x5 progressive

B. MetCon For Time w/ a 13 min cap

21-15-9

Right arm DB snatch 50#/35#

Air squat

Left arm DB snatch

Air squat

Toes To Bar

11.05.19

A. Strength- S2OH

3x1 push press + 1 push jerk + 1 split jerk

6x1 split jerk

B. MetCon for time w/ a 15 min cap

30-20-10

Hang clean to OH 95#/65#

Cal bike

DUs*

*triple the reps DUs

11.04.19

A. Strength- Deadlift

3x6 TNG

3x3 singles

B. AMRAP* in 10 min

Burpee box Jumps 24”/20”

*EOMOM 15 wbs 20#/14#