FRI15NOV2019

WOD

Primer
2 Rounds
6 Swimmer’s Stretch
10 Alt Banded Deadbug https://bit.ly/2KnIa8m
10 KB Windmills

Strength
5 Sets:
8 Seated DB Press
8 Bent Over Reverse Fly

Conditioning
5 Rounds for Time:
15/12 Cal Row
18 Toes to Bar
12 1-DB Step Ups (50/35)
18 1-Arm Push Press* (50/35)

*9L & 9R

THU14NOV2019

WOD

Mobility
Quad Foam Roll
Foam Roll Pec Stretch*
LX Hamstring Smash

*Support Foam Roller on your spine/avoid shrugging up

Primer
3 Rounds
10 Alternating Bridge Hamstring March https://bit.ly/2rH4umM
10ea/side Quadruped Row https://bit.ly/2Xc3Rgu
6 Dive Bomber Pushups

Conditioning
AMRAP in 14 Minutes:
40 Double Unders
15 Kettlebell Swings (53/35)
15 HR Pushups

WED13NOV2019

WOD

Primer
2 Rounds
10 Cat Cows
10 Quadruped KB Pullthrough
10ea/side SA KB Swings

Strength
Back Squats: warmup, then 4 set of 7 w/ 45 sec rest between sets
*if you completed all 3 sets last week move up 5-10%

Conditioning
3 Rounds for Time:
28 Abmat Situps
18 DBall Cleans (80/50)
8 Strict Pullups

TUE12NOV2019

Primer
2 Rounds
6ea/side DB Skater Squats https://bit.ly/2p48w7E
20sec Medball Stir the Pot https://bit.ly/2p6Swlm
10 DB Scarecrows https://bit.ly/2NAN1Vq

Strength
Bench Press: 5 sets of 8 Building to Heavy Set

Conditioning
AMRAP in 9 Minutes:
Row for Total Cal
*Every 90 Seconds: 5 Burpees
REST for 2 Minutes
AMRAP in 9 Minutes:
Bike for Total Cal
*Every 90 Seconds: 5 Clean & Jerks (115/75)

MON11NOV2019

WOD

Primer
3 Rounds:
10 Elevated Reverse Lunge
6 e/side Banded Monster Walk
3 Wall Walks

Conditioning

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts”
For Time:
10 HSPU
15 Deadlift (250/165)
25 Box Jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double Unders
Run 400 meters with a 45/35lb plate

SAT09NOV2019

WOD

Primer
2 Rounds
10ea/side Single Arm Banded Rows w/ 1sec pause
2 Wall Walks w/ 3sec pause at top
6 Dball Slams

Strength
Push Press: 55/8, 75/6, 80/4x3sets

Conditioning
In Teams of 2, For Time:
50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand (against wall)*
50 Front Squats 1 (115/80 | 135/95), while partner holds Wall Sit
50 Thrusters (115/80 | 135/95), while partner holds plank
800m Partner Run

*scale with OH plate hold
**One partner working at at time – everytime partners switch, both perform 5 burpees