Monthly Archives: November 2016

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11-17-16

Strength: Push Jerk

WOD: AMRAP
5 Rounds

1:00 Max Kettle Bell Swings
1:00 Rest (5 Lunges)
1:00 Max Russian Twist
1:00 Rest (5 Lunges)

*EMOM complete 5 Stationary Lunges

11-16-16

Strength: Back Squats

WOD: For Time
30 Calorie Row
Then complete

4 Rounds
12 Chest to Bar Pull Ups
8 Box Jumps (30/24)
4 Overhead Squats (135/95)

11-15-16

Skill: Double Unders & Pistols

WOD:
8 Rounds
5 Reverse Burpee
5 HSPU
50m Run
50m Backpedal

11-14-16

Strength:EMOMx10
3-Squat Clean Thrusters @ 80%

WOD: For Time
25-20-15-10-5
Deadlifts (225/125) or 60%
Wall Balls (20/14)

11-12-16

Three Wise Men (+Run) 3WM.ORG

“Jeremy Wise”
3 Rounds
5 Hang Squat Snatch (115/75lbs)
10 Burpees over the Bar
Run 300m

“Ben Wise”
2 Rounds
10 Power Cleans (115/75lbs)
20 Pull-Ups
Run 200m

“Beau Wise”
1 Round
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)
Run 100m

After the September 11th, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

11-11-16

Strength:
EMOMx7
5-Hang Snatch + 5- Overhead Squats
@60% of Lighter Lift

WOD:
500m Row
Then Complete
20-15-10-5
Ring Dips
Box Jumps

11-10-16

Strength:
EMOMx8
5 Back Squats @ 65% +/-
5 Straight Leg Ab Mat Sit Ups

WOD: For Time
400m Run w/plate
30 Lunges with bar (95/65)
30 SDHP
30 Hang Cleans

11-9-16

Strength: 7 Rounds
Every :90
5 Push Press @ 70% +/-
:30 Plank

WOD: For Time/ AMRAP
100 Thrusters (75/45)

*EMOM Complete 4 Burpees Over the Bar
*Time Cap 15 Minutes

11-8-16

Strength:
EMOMx8
7 Deadlifts @ 60% +/-
5 Push Ups

WOD: 14 Min AMRAP
10 Pull Ups
10 Power Snatch (95/65)
10 Sit Ups

11-7-16

Strength: EMOMx9
3- Power Clean & 3- Hang Clean
–Start at 50% and go up

WOD: For Time
5 Rounds
200m Run
50 Singles Unbroken
25 Goblet Squats (55/35)