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3 sets
L hang - 15 sec
15 V-ups W.O.D
8 min on 4 min off x2
4 Bar muscle ups
8 Goblet squats 70/53
12 Burpees
15 Jumping squats (hands on head)
Post W.O.D.
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Shoulder mobility
DU skills
Barbell cycling skills W.O.D
15 min AMRAP
8 Push Press 115/75
50 DU
8 Dball/Bag over shoulder
50 DU
50m DBall/bag carry
Post W.O.D.
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W.O.D
Back squat wave
10-8-6-4-2 70-75-80-85-90%
"Open Concept"
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 3 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row" Post W.O.D.
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W.O.D
Hang Power snatch+OHS+Hang snatch EMOTMx10
"Sherly"
3rds
400m run
12 Hang power snatch 95/65
9 strict pullups
Post W.O.D.
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W.O.D
Veterans Day is a big deal, especially here in Coronado. Lets take a moment to be thankful for all who have served
"Chuck Heavy 2.0"
(in teams of 2)
2000m Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
100/70 Cal Bike
Post W.O.D.
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W.O.D
Close grip Bench Press 3x10
"Boulders for shoulders"
14 min AMRAP
6/6 DB clean and Jerk 50/35
100m run
24 Wallballs 20/14
100m run
2 Rope climbs
Post W.O.D.
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W.O.D
"Sled Dog"
4 sets
5 min AMRAP
8 box jump overs
25m Suicide sprint
max cal row/bike/air/ski
Rest 3 min Post W.O.D.
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W.O.D
Snatch PP+OHS+snatch balance
6 sets 40-70%
"Fireball"
10 min AMRAP
12 OHS 95/65
10 Burpees
12 KB Swing 70/53
Post W.O.D.
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W.O.D
Teams of 2:
"2 to Tango"
1200m run together
14 Power clean and Jerk 135/95
150 DU
800m run
12 Power clean and Jerks 155/105
125 DU
400m run
10 Power clean and Jerks 185/125
100 DU
200m run
8 Power clean and Jerks 205/135
75 DU
Post W.O.D.
