Monday 11/15

“Strength”

3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows

“Conditioning”

16 EMOM
Min 1: Max Reps Cal Bike
Min 2: Max Reps Hang Power Clean (115/85)
Min 3: Max Reps Box Jumps
Min 4: Rest

“Finisher”

3 Sets
10 Barbell Bicep Curls
10 Banded Tricep Extensions

 

Tuesday 11/16

“Strength”

3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups

“Conditioning”

15min AMRAP
15 Wallballs (20/14lbs)
50 Double Unders
20ft. Handstand Walk (Walk out 10ft. from rig, turn around and walk 10ft back to rig)

Silver: 2 Wall Climbs
Bronze: 50 Singles, 1 Wall Climb, (10/8lbs)

“Finisher”

2 sets
5 Plate Y-T-W
10/10 SA DB Lateral Raise

 

Wednesday 11/17

“Conditioning”

Partner WOD

Mins 0-25
5K Row
*Trade Every 500m

Silver/Bronze: 4K Row

Mins 25-30
Max Rep Sit-Ups
*Trade Every 20 reps
*While 1 parnter does sit-ups, the other is holding a wall-sit

 

Thursday 11/18

“Strength”

3 sets
Max Reps Ring Muscle Ups
Rest 1:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)

“Conditioning”

Open 14.2/15.2
In 3:00
2 Rounds Of:
10 Overhead Squats
10 Chest-To-Bar Pull-Ups
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 mins.
*If failure is met, continue working out treating it like a 12min AMRAP

Silver: (75/55), Pull-Ups
Bronze: (45/35), Ring Rows
*Scale to front squats for mobility issues

 

Friday 11/19

“Strength”

3 sets
Max Reps Toes-To-Bar
Rest 2:00 Between Sets
Silver/Bronze: Hanging Knee Raises
*Knees must brake parallel
*Dropping off the bar stops the set

“Conditioning”

1-2-3-4-5-6-7-8-9-10
Deadlift (275/185)
Burpees Over Bar

Silver: 225/135 or 60-70%
Bronze: 135/95

“Finisher”

2 Sets
15 KB Glute Bridge
8/8 Alternating Cossack Squat

 

Saturday 11/20

“Conditioning”

“Kelly”
5 Rounds For Time
400m Run
30 Box Jumps (24/20″)
30 Wall Balls (20/14)

Silver: 20/16″, 14/10lbs
Bronze: 400m, 20BJ (20/16″), 20 WB (10/8)
*Can always scale to step-ups

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WODs 11/8

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WODS 9/13

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WODS 8/30

Monday 8/30 “Strength” Jerk 4×3 @ 80% 15:00 Clock *Pause in the catch position for each rep “Conditioning” “Mary” 20

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WODS 8/23

Monday 8/23 “Strength” Below Knee Hang Snatch 4×3 @ 70-75% 15:00 Clock “Conditioning” 5 sets Min 1: 15 Box Jumps

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