Thursday, 12 November WOD

Warm up: 10 minutes

Strength/Skill                        12 Minutes

Overhead Squat
Establish a New 5 Rep OHS max

Metcon:          25 Minute CAP                     

5 Rounds:
10 x Back Squats   (135# / 95#)
200 M Run
15 x Kettle Bell Swings   (53# / 35#)

Wednesday, 11 November WOD 0900 only

Warm up: 10 minutes

HERO WOD (GLEN) partner wod

For time:
135 pound Clean and jerk, 30 reps total
Run 1 mile together
15 foot Rope climb, 10 ascents total
Run 1 mile together
100 Burpees total

Bring something to protect your leg from rope climbs!!!!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday, 6 November WOD

Warm up: 10 minutes

Strength         20 Minutes

Overhead Squat
Work up to 5 rep max OHS weight
5 – 5 – 5 – 5 (3 or 4 sets), then
4 – 4 – 4 – 4     (at 5 Rep OHS max)

Metcon:          20 Minutes

5 Rounds for Time
12 x  Chest to Bar Pull Ups
12 x  Wall Ball   (20# / 14#)
12 x Box Jumps    (24″ / 20″)

Thursday, 5 November WOD

Warm up: 10 minutes

Strength/Skill                        12 Minutes

Tabata
Push Ups   (max reps)
Rest 4 Minutes
Air Squats   (max reps)

Metcon:          25 Minute CAP                     

For Time
30 x Dead Lifts   (135# / 95#)
10 Bar Facing Burpees
30 Pull Ups
10 Bar Facing Burpees
30 Sumo DL High Pulls   (53# / 35#)
10 Bar Facing Burpees
30 Toes To Bar
10 Bar Facing Burpees

Wednesday, 4 November WOD

Warm-up: 10 minutes

Wednesday – 4 November 2020
Strength/Skill            (16 minutes)

Alternating EMOM  
10 x Box Jumps   (24″ / 20″)
10 x Wall Balls   (20# / 14#)

Metcon           For Time – 25 Minute Cap

200 M Run    (or 250 M Row)
30 Weighted DB Lunges   (50# / 35#)
30 Weighted Box Step Ups   (50# / 35#)
30 Dumbbell Snatches   (50# / 35#)
30 Weighted Box Step Ups   (50# / 35#)
30 Weighted DB Lunges   (50# / 35#)
200 M Run    (or 250 M Row)

Tuesday, 3 November WOD

Warm-up: 10 minutes

Strength/Skill: Overhead Squat            (20 minutes)

  • Work up to 5 rep max OHS weight
  • 5-5-5-5 (3 or 4 sets), then
  • 4-4-4-4 (at 5 rep OHS max)

METCON: Helen (BENCHMARK)           (time cap at 20 Minutes)

  • 3 Rounds for time of:
    • 400 m Run (or 500 m Row)
    • 21 kettle bell swings (53#/35#)
    • 12 Pull-ups