image description

Monday, November 11, 2019

  Mon 11/11/19
Mobility: Shoulders/Hips
Strength/Skill: n/a
Met-Con: Veteran's Day - Hero WOD

"21 Guns"

21:00 AMRAP

400m Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
Additional
Optional
Accessory
Work:
DB Lateral Raises: 2x10
Weighted Russian Twists: 2x15 each
*Deload: use moderate load
Express 5:00 AMRAP

40 Double Unders/Power Jumps
20 Renegade Rows (F: 35/20) (S: 50/35)
10 Burpees

REST 5 Minutes

5:00 AMRAP

40 Double Unders/Power Jumps
20 DB Chest Press on MB (F: 35/20) (S: 50/35)
10 MB Slams (F: 14/10) (S: 20/14)
Barbell A. 3 Position No Feet Snatch

2 @ 50%
2 @ 60%
2 @ 70%

B. Halt Clean and Jerk

(1+2) x 2 @ 50%
(1+2) x 2 @ 60%
(1+2) x 2 @ 70%

C. Strength Building Circuit - Upper Push Lower Pull Core 

4x10 Half Kneel Landmine Presses @ RPE 6-7
4x10 Barbell RDLs @ RPE 6-7
4x8/side KB Front Rack Marches
.