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Saturday 11/12/16 WOD

Strength:

EMOTM X 6 Minutes, AMRAP the 7th and 8th

6 Touch and Go Power Cleans

Metcon:

1-2-3-4-5-6-7-8-9-10

20-18-16-14-12-10-8-6-4-2

Deadlifts (155/225)

Pistols

*12 minute cut-off*

Friday 11/11/16 WOD 

Happy Veterans Day!

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Metcon:

“Holbrook”

10 Rounds

5 Thrusters (75/115)

10 Pull-ups

100m Sprint

-Rest 1 minute-

*Sorry for those of you who did Thursday’s WOD and have to do Thrusters again. But it’s Veterans Day so we can suffer through a little back to back thruster days. It might be a little chilly so be sure to dress for that sprint. Score will be your fastest and slowest rounds.*

Thursday 11/10/16 WOD

Metcon:

AMRAP X 21 minutes

10 Overhead Squats (95/135)

15 Dumbbell Thrusters (25/45)

20 Box Jump Overs (20/24)

*At least 6 Rounds to Rx*

Wednesday 11/9/16 WOD

Strength:

5 x 4 

Bench Press

Metcon:

EMOTM X 12 minutes

Odd- 50 Double-Unders

Even- Barbell Complex:

6 Deadlifts (110/165)

5 Hang Cleans (110/165)

4 Shoulder 2 Overhead (110/165)

*Complete all movements with prescribed weights to Rx*

Tuesday 11/8/16 WOD

Metcon:

21-15-9 

Back Squats (110/165)

Toes 2 Bar

-Rest 2 Minutes-

30-20-10

Cal Row

Wallballs (14/20 @ 9/10ft)

Burpees

*20 minute cut-off. Cut off includes rest time.*

Monday 11/7/16 WOD

Strength:

5 x 3 

Squat Snatch

*These do not to be unbroken. They should be heavy triples. Work up to you heaviest weight you can do, make sure you get plenty of rest in between, 2-3 minutes at least.*

Metcon:

6 Rounds

6 Strict Handstand Push-ups 

8 OAA Dumbbell Snatch (55/70)

10 Kettlebell Swings (55/70)

*10 minute cut-off*

Saturday 10/5/16 WOD

Strength:

Gymnastics Complex

5 Sets

2 Bar Muscle-ups

4 Chest 2 Bar Pull-ups

Sub-Max Pull-ups

*So you must stay on the rig for the whole complex, sub-max means that you do as many pull-ups as you can until just before failure. That Sub-Max set can be any type of pull-ups (Strict, Kipping, butterfly). Once you drop from the bar your round is done.*

Metcon:

AMRAP X 10 minutes

10 Thrusters (65/95)

10 Front Rack Lunges (65/95)

10 Dumbbell Shoulder 2 Overhead (35/55)

*At least 5 Rounds to Rx*

Friday 11/4/16 WOD

Metcon:

-Start with a 1000m Row-

5 Rounds

7 Squat Clean and Jerks (125/185)

50 Double-Unders

-End with a 1000m Row-

*25 minute cut-off*

Thursday 11/3/16 WOD

Strength:

EMOTM X 10 minutes

Odd- 10 Burpees over the Bar

Even- 5 Deadlifts

Metcon:

Cubs Fans-

AMRAP X 20:16

Burpees

Everyone else-

10 Rounds

12 Wallballs (14/20 @ 9/10ft)

8 Box Jumps (24/30)

*12 minute cut-off*

Wednesday 11/2/16 WOD

Metcon:

30 Sit-ups

12 Handstand Push-ups

15 Power Snatch (75/115)

40 Sit-ups 

12 Handstand Push-ups

15 Power Snatch (75/115)

50 Sit-ups

12 Handstand Push-ups

15 Power Snatch

40 Sit-ups

12 Handstand Push-ups

15 Power Snatch (75/115)

30 Sit-ups

12 Handstand Push-ups 

15 Power Snatch (75/115)

*25 minute cut-off*