13
Nov
Monday, Nov 14 2016
| A. Work up to a heavy Power Clean + Clean |
| B. 24:00 EMOM |
| Even – 1 Round of Cindy |
| Odd – 5 Power Cleans (185/120) |
| *add 2 reps to Cindy if you can complete under :30 |
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11
Nov
Friday, November 11 2016
| Veterans Day – Hero WOD: “Marston” |
| A. Work up to WOD Deadlift Weight |
| B. Marston – 20:00 AMRAP |
| 1 Deadlift (405/255) |
| 10 T2B |
| 15 Bar Facing Burpee |
| *score rounds+reps+DL weight (Mandatory WB Day) |
| C. Mobilize |
10
Nov
Thurs, Nov 10 2016
| A. Work up to a Heavy Clean (squat) & Jerk |
| B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) |
| C. Partner Row: AMRAP in 7:00 |
| *each rep is 250/200 Meters, one work/one rest |
| D. Core NFT: 3 Rounds – 1:00 Plank + 20 Hollow Rock |
9
Nov
Wed, November 9 2016
| A. Rope Climb Skill Work |
| B. 5 Rounds (Not for Score) – :30 Work/:30 REST |
| #1 – KB Swing (24/16 kg) |
| #2 – Lunge Steps with KB |
| #3 – Rope Climbs |
| #4 – Double Unders |
8
Nov
Tues, November 8 2016
| Election Day, Athlete “Votes” for their WOD (individually): |
| #1 – “Kind of a Girl Wod” for time: |
| 21-15-9-15-21 Thruster (95/65) & Pull-ups |
| #2 – “Kind of a Bro Wod”, Not for Time |
| A. Back Squat 5×5, B. DB Strict Press 5×5 |
| C. 10-1 Bench Press (185/120) & Strict Pull Ups |
| #3 – “A Real Hero Wod – TJ” for time |
| 10 Bench Press (185/120) |
| 10 Strict Pull Ups |
| *Max Unbroken Thrusters (135/95) |
| **WOD over when you have completed 100 Thrusters |
6
Nov
Monday, Nov 7 2016
| A. OT2:00 for 10:00: 3-5 strict + 3-5 kip hspu combo |
| B. For Max reps: |
| In 5:00 – 600 Meter Run + Max Reps Wall Walk |
| 2:00 REST |
| In 4:00 – 400 Meter Run + Max Box Jump (24/20) |
| 2:00 REST |
| In 3:00 – 200 Meter Run + Max Push Ups |
| *score total reps of each xx/xx/xx |
| C. NFT – 3-5 Sets of 5 Strict T2B |
5
Nov
Sat, Nov 5 2016
| 25:00 AMRAP – Partner WOD – One Work/One Rest |
| 5 Strict Pull-up (each, one goes then other) |
| 10 Meter HSW or 10 Meter Wheelbarrel Walk (each) |
| 10 Weighted Box Step Ups (each) |
| *4x during the WOD complete 10/8 Cal AB (each) |
| **both AB Cal completed w/in 1:00 or penalty |
| ***penalty is immediately repeating that set of AB |
4
Nov
Fri, Nov 4 2016
| A. OHS Practice |
| B. For Time (26:00 CAP): |
| 1 Rd – 800 Meter Run + 21 OHS (115/75) + 80 DU |
| 2 Rds – 400 Meter Run + 15 OHS + 40 DU |
| 3 Rds – 200 Meter Run + 9 OHS + 20 DU |
| *2:1 Singe Unders, can sub 1000/500/250 Row |
| C. 3:00 of Hollow Rocks – Not for reps..just move |