leg day

Friday

Friday 11/21 1. Skill: Wall Walks/Nose to Wall Handstand Holds 2. 15 Minute AMRAP: 3 Muscle Ups 5 Wall Walks 7 Jump Squats

gains

Thursday

Thursday 11/20 1. Deadlift 3×3-Heaviest Possible* 2. 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double Unders *No rounding and no more than 3 heavy sets.

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Wednesday

Wednesday 11/19 1. Push Press 4×6-Heaviest Possible 2. 5 Rounds For Time (185/125): 3 Hang Power Cleans 3 Push Press 3 Push Jerk

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Tuesday

Tuesday 11/18 1. Pause Front Squat 3×3-Heaviest Possible (3s Pause) 2. 15-12-9-6-3 For Time: Front Squat (135/95) C2B Pull Up

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Monday

Monday 11/17 1. Snatch 5×2 80-85% (Medium/Medium Heavy) 2. For Time: 50 KBS (2/1.5) 40 Burpees 30 Power Snatch (95/65) 20 Handstand Push Ups

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Friday

Friday 11/14 1. Push Press 3×8-Heaviest Possible 2. 5 Minute AMRAP: 3 Thrusters (165/115) 9 Burpee’s

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Thursday

Thursday 11/13 1. Power Clean+Clean 5×2+1 @ 75-80% (Medium Light/Medium) 2. Clean Pulls 5×3 90-100% (Heavy/Maximal) 3. Post Wod (Optional): Row 500m ALL OUT

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wednesday

Wednesday 11/12 1. Snatch Balance 5×3-Heaviest Possible 2. 3 Rounds For Time: Run 400m 15 Hang Snatch (75/55) 9 HSPU

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Tuesday

Tuesday 11/11 1. Skill: Taping (Hands) 2. “Roy” 5 Rounds For Time: 15 Deadlifts (225/155) 20 Box Jumps (24/20″) 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special

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Monday

Monday 11/10 1. Tempo HBBS 5×3 (3-2-0-1)-Heaviest Possible 2. 4 Rounds: 15 Wall Ball Shots (20/14), 10′ 15 Hand Release Push Ups *Please bring athletic tape with you Tuesday. We will spend some time learning to tape before our Hero WOD.