As Many Rounds As Possible in 15 Minutes
Strength: Press. Use 90% of current 1 RM to calculate loads.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 55% of 1 RM
Work Sets
5 Reps @ 60% of 1 RM
5 Reps @ 65% of 1 RM
5 Reps @ 70% of 1 RM
WOD
As Many Rounds As Possible in 15 Minutes of:
10 Front Squats (135#M/95#W)
15 Push Ups
20 Double Unders (or 80 Single Unders)
For Time
Strength: Deadlift. Deload Week . Use 90% of current 1 RM to calculate loads.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
5 Reps @ 50% of 1 RM.
Work Set
5 Reps @ 60% of 1 RM.
5 Reps @ 65% of 1 RM.
5 Reps @ 70% of 1 RM.
WOD
5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5
Overhead Squat (135#M/95#W)
Muscle Ups
*Muscle Up MOD: Chest to Bar Pull Ups
10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10
RX Plus: 75 Sit Ups for Time.
For Time
As a two person team, complete the following:
1 mile Run
then, complete 20 Rounds of:
5 Hang Power Clean (25-35#M/15-25#W)
10 Game Standard Push Ups
15 Air Squats
then, 1 mile Run.
*One set of dumbells per team. Both team members can work at same time, completing 10 rounds each. Time is called when last person completes run.
For Time
Strength: Back Squat.
Warm Up
5 Reps @ 40% of 1 RM.
5 Reps @ 50% of 1 RM.
3 Reps @ 60% of 1 RM.
Work Set
5 Reps @ 85% of 1 RM.
5 Reps @ 90% of 1 RM.
As Many Reps As Possible @ 95% of 1 RM.
WOD:
5 Rounds of:
40m Sprint
12 Push Ups
then,
80m Weighted Lunge Walk
80m Waiter’s Walk
400m Run
50 Sit Ups
800m Run
For Time.
Happy Thanksgiving Day
- MATAKHAN, AFGHANISTAN – NOVEMBER 26: SPC John Dever of Chicago, IL with Blackfoot Company 1st Battalion 501st Parachute Infantry Regiment has Thanksgiving dinner while standing watch in a guard tower November 26, 2009 in Matakhan, Afghanistan.
Happy Thanksgiving from our Family to Yours!
In Observance of Thanksgiving, The FireBase is closed today.
We will reopen tomorrow starting at 1600 for afternoon WODs.
