Aux/Str

Hip Thrusts - Band at waist, SL Banded

GH Raises 3x8 @ BW

Aux/Str

A.  Air Dyne 10 minutes moderate pace

B.  Strict Pullups - sets of 8-7-6-5-4-3-2-1

5K walk w/ 22# vest

Cup vs Kingwood (Sat Nov 19)

W 61-21
1 try

15p

15p

Metcon

Baseline
SL Standing Hip Flexor band hold
Heidens

Work Capacity
10,9,8,7,6,5,4,3,2,1 for time of:
Pullups (strict for rounds 10,9,8 then kipping for rest)
Pushups
Bulgarian Split Squats, BW, per side
11:56

Durability
Quadruped Row w/ 45# KB 3x8 ea

Lone survivor

15p (thurs nov 10)

Yoga

15p

Leg Board

Beep

Beep Test
LT = L9 S8
PR = L10 S6
L10 S4

3 Rounds Barefoot:
Run 50 yards
Backward Run 50 yards
Balance Left 45 sec
Balance Right 45 sec

Metcon - 100 Burpees

Work Capacity
100 Burpees for time
6:51

15p

Metcon

Work Capacity
5 Rounds:
Isometric GHD back extension hold 1:30
Max 45# BB Thrusters 1:30
*Rest 2 minutes btwn rounds, short rest btwn exercises
UB - 26
1 break - 27
1 break - 25
1 break - 21
1 break - 27
*First 3 rounds of thrusters were 5 secs short (1:25)
*Still recovering from food poisoning, dehydrated, low food intake