THURSDAY NOV 10

WEDNESDAY NOV 16

:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort





WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)
DIDNT HAVE TIME TO GET PAST 245 lbs

got 8 rounds at 155

MONDAY NOV 14

Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

THis WAS AS A TEAM, DONE WITH LAINE. the run had to be done together and at same pce and the rest was breakit up btw each other, im no runner so i def slowed laine down but sh stuck by me side!




NOV 11th

Terry”

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

Clean (135/95)

400m wighted run

THIS HERO WOD BROKE ME DOWN, I DIDNT DO WIEGHTED BT RAN ON TREADNILL AT GYM ON BASE AND THE 95LBS CLEANS WERE SMOKERS 47min


NOV 10th

Warmup:

Shoulder Mobility

Dynamic Hip Opener

Junkyard Dog

MOD: Choose 1 Skill: 15mins

Wall Facing HSPU

Hand Stand Walk

Skin the Cat

WOD: 20m Cap: Rounds and Wgt on Bar at End is what Counts

3 OHS- Work up Wgt as you increase Rounds

6 Lateral Bar Jumps

3 Pullups

GOT 11 ROUNDS AND FINISHED WITH 100lbs OHS