Metcon

For Time:
150 KBS, 1.5 pood
*7 Burpees for every drop
LT = 8:28 w/ 4 drops
8:03 w/ 3 drops

Strength

Baseline
Weighted Box Jumps

Strength
A.  Hang Power Snatch
4x5 @ 85# - 100# - 110# - 125#, 2x3 @ 140#
B.  Hang Power Clean
4x5 @ 95# - 120# - 145# - 170#, 2x3 @ 185#
C.  Back Squat
3x5 @ 145# - 185# - 225#, 4x4 @ 255#
D.  BB RDL
4x6 @ 155#

15p

Core

20 Minutes keep moving:
10 Hollow Rocks
15 Med Ball to toes, 20#
10 Dead Bugs, each
15 Russian Twists, each, 20#
5 Get Up Situp, each, 1 pood KB
5 Side Pillar w/ reach under, each
4R + 10

Stamina/Strength

A.  100 45# BB Curls
B.  45# BB Single Arm Javelin Press 3x8 ea
C.  10 Minute Iso Squat hold

Metcon - 12 Days

Work Capacity
For Time:
1 Power Snatch, 135#
2 Box Jumps, 24"
3 Push Press, 135#
4 Hang Power Clean, 135#
5 BB Row, 135#
6 GHD Situps
7 Back Extensions
8 Goblet Squat, 1.5 pood KB
9 KBS, 1.5 pood
10 SDLHP, 1.5 pood KB
11 Parallette Shoot Throughs
12 Burpees
*Do 1, then 2-1, then 3-2-1, up to 12 down to 1
34:49

Metcon

Work Capacity
EMOM 10:
1 Power Clean, 185#
3 Slam Balls, 40#
5 KBS, 1.5 pood
Rx'd

Metcon

Baseline
Bottoms Up KB Baby Getup

Work Capacity
EMOM 10:
Odd - 12 Burpees
Even - 12 Thrusters, 75#
Rx'd

Metcon

Work Capacity
3 RFT:
80 DUs
40 Air Squats
20 DL, 185#
14:52

Metcon

Work Capacity
For Time:
21-18-15-12-9-6-3 reps of:
GHD Situps
Press, 95# (from floor)
12:54

15p

Cup @ Arrows (Sat Dec 10)

W 50-10
1 try

15p

15p

Aux

21-15-9 AFAP (not timed):
GHD Situps
1.5 pood KBS

Metcon

Baseline
BW Reverse Hypers w/ mini band at ankles

Metcon
21-15-9 for time:
Deadlift, 275#
Burpees
9:41
Left hip still sore/tight

Str + Metcon

Strength
Strict Pullups w/ cannonballs 2 reps EMOM 10

Metcon
AMRAP 20:
50 DUs
100' Prowler Push (high) @ 180#
50 (L+R=1) Mountain Climbers
5R + 50

15p

Str (Wed Nov 30)

A.  Ankle/Knee band walks

B.  BB Hip Thrusts
2x12 @ 225# - 1st set w/ 1 blue mini band, 2nd set w/ 2 blue mini bands
2x10 @ 275# - 1st set w/ 1 blue mini band, 2nd set w/ 2 blue mini bands