Wednesday, 11-2-16

2 RDs 10 Banded Squats 10 KBS 10 BB Good Mornings Back Squats 3×10 @70% 6 RFT 9 C2B Pull Up 7 HR Push Up 5 DB Sq. Clean thruster 50/35 *25 min cap*

Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.

“Collin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia,…

Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25

Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row

For Time: 42 Wall Balls 20/14 21Back Squats 155/105 30 Wall Ball 15 Front Squats 18 Wall Ball 9 Overhead Squats Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% Rest 2-3 minutes…