November 2017

Strict Press = 6 – 5 – 4 – 3 – 3 E2:30MOM “What Goes Up Must Come Down 2” by DB For Time: -10 Shoulder To Overhead 95/65 RX+ 115/80 MRX 75/55 -20 Double Under RX+ 30 Double Unders -15 S2O -30 Double Under RX+ 45 Double Unders -20 S2O -40 Double Unders RX+ 60 Double […]

“HALL” 5 Rounds For Time Of: -3 Cleans 225/155lbs -Run 200 meters -20 KB Snatches 24/16kgs (10 each arm) Rest 2 minutes after each round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The

5 Rounds For Time Of: -20 WallBalls 20/14 10′ MRX 20/10 9′ -20 SDHP 75/55 MRX 65/45 -20 Box Jumps 20″ MRX Step-Ups Okay -20 Push press 75/55 MRX 65/45 -20 calorie Row Rest 1 minute after each round CFHSV Running & Endurance WOD: 800m Run rest 3 minutes 8 x 200m straightaway sprint, 200m recovery walk between each effort rest

Pause Split Jerks EMOM: 2 – 2 – 2 Rest 2 minute/add weight Pause Split Jerks EMOM: 1 – 1 – 1 Rest 2 minute/add weight Split Jerk E2MOM: 2 – 1 – 1 – 1 For Time: -15/12 calorie Row or Bike -25 Bar Dips RX+ Ring Dips -20 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″ -15/12 cal Row or

Back & Squat Snatch Alternating Lifts = E3MOM 7 Back Squats – 3 Squat Snatch – 6 Back Squat – 3 Squat Snatch – 4 Back Squat – 3 Squat Snatch – 3 Back Squat – 2 Squat Snatch For Time: -Run 200m -21 Pull-ups RX+ C2B -Run 200m -15 T2B -Run 200m -9 Power Snatch

\ Hang Power Snatch EMOM: 2 – 2 – 2 Rest 2 minutes/add weight Hang Split Snatch EMOM: 2 – 2 – 2 Rest 2 minutes/add weight Hang Power &/or Hang Split Snatch EMOM: 1 – 1 – 1 – 1 – 1 1 minute AMRAP: -Max Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 REST 2 minutes 2 minute AMRAP: -20 KettleBell SDHP

Alternating Front & Back Squat : E3MOM 6 Front Squat – 6 Back Squats – 5 Front Squats – 5 Back Squats – 4 Front Squats – 4 Back Squats For Time: – 3 Squat Cleans 145/100 RX+ 175/120 MRX 105/70 – 6 Bar Muscle-Ups MRX 6 Burpee Pull-Ups – 3 Squat Cleans – 6 Bar

“2:1 Chipper” by DB For Total Reps: 2 minute AMRAP: -Run 400m (MRX 300m) & Max Reps HSPU or Hand Release Push-Ups REST 1 minute 2 minute AMRAP: -Row 400m (MRX 300m) or 1km Bike & Max Reps Over Bar Burpees REST 1 minute 2 minute AMRAP: -100 Double Unders (MRX 75) & Max Reps KBS 24/16kg RX+30/24kg REST 1 minute 2 minute

Veteran’s Day -9 minute Build up to a Max Squat Snatch straight to -7 minute Build up to a Max Power Clean Three Wise Men Veterans Day Tribute “JEREMY” 4 minute AMRAP: -5 Hang Squat Snatch 135/95 RX+ 185/125 -10 Burpees Over the Barbell REST 2 minutes, and then… “BEN” 4 minute AMRAP: -10 Power Cleans 135/95 RX+ 185/125 -20 Pull-Ups REST 2

15 minute Build Up On Deadlifts and Squat Cleans “Dead Leg Elizabeth” by DB 21-15-9 Reps For Time: – Deadlifts 135/95 RX+ 155/105 MRX 95/65 – Squat Clean – Ring Dips MRX Bar Dips