11.20
Warm Up: (0-8 min) Oly Strength: (12-28 min) EMOM 4 (60-65%) Snatch Pull + PS + OHS EMOM 4 (65-70%) Snatch HP + Snatch + [...]
11.19
Warm Up: (0-8 min) Strength: (12-28 min) Find 1 RM on Push Jerk -Rest 1.5-3 min between sets- Metcon:(30-48min) "Doce" AMRAP 4 21 Power Cleans [...]
11.18
Warm Up: (0-8 min) PR BOARD DAY WOD!!! (14-30 min) "Nancy" 5 RFT: 400m Run 15 OHS (95/65) -16 min Cap- Bro Sesh: (32-50 min) [...]
11.17
Warm Up: (0-8 min) Strength: (12-24 min) E2MOM x6 Rx: Max unbroken reps Sx: 5 negatives (5 sec decent) 4-6 Barbell Pull Ups Metcon: (28-53 [...]
11.16
Warm Up: (0-8 min) Strength: (12-30 min) Find 1RM on Back Squat -Rest 1.5-3 min between sets- MetCon: (35-50 min) AMRAP 8 8 DL @185/125 [...]
11.13
Warm Up: (0-8 min) Strength: (14-18 min) Max Unbroken Pull Ups Metcon: (25-41 min) EMOM 16 1. 12 thrusters (95/65) 2. 40 DU (60 SU) [...]
11.12
Warm Up: (0-8 min) Strength: (12-30 min) Find 1RM DL -Rest 1.5-3 min between sets- MetCon: (34-49 min) AMRAP 15 300m Row 9 Burpees to [...]
11.11
Warm Up: (0-8 min) Happy Veteran's Day! PR BOARD DAY!!! (14-24 min) "DT" 5 Rounds of: 12 DL (155/105) 9 HPC 6 Push Jerks -10 [...]
11.10
Warm up: (0-8 min) Strength Test: (14-18 min) Max HSPU -4 Min Cap- MetCon: (20-50 min) "Wave Runner" 5:00 x 6 Rounds: 500m/450m Row Run [...]
11.9
Warm Up: (0-8 min) Strength: (12-30 min) Find 1RM on F. Squat -Rest 1.5-3 min between sets- MetCon: (35-50 min) 4 RFT 21 WBS 18 [...]