Veteran’s day week

Thank you to all have served/serve. You know who you are. 

Monday 

Overhead squat 3-3-3-3-3

B)Rose’s bday wod 11min amrap

28 deadlifts 225/185

28 wall balls 20/14

28 cal row

28 kb push press 44/26

Tuesday 

Go over rowing technique then 3 chances for 3 pulls for max watts 

B)proper dip technique on Box/dip bars. 

C)Turkish get up technique, work up to wod weight. 

D)20 min amrap

200m run

15 dips

10 Turkish get ups 35/18kbs, 35/20 dbs

Wednesday

Work up to heavy of the following complex 

1 clean 

1 push press

2 push jerk (advanced can do main site version of clean, 1 push press, 1 push jerk, 1 split jerk) 

B)Rafael’s bday wod. 

2 rounds 

19 full Cleans 155/105

84 double unders (200 singles)

After 2 rounds....

Cash out...33 jerks 

Thursday  

5 rounds for time 

300m run

30 sit ups (w/GHD where possible)

B)front rack lunges 

3-5x50’ depending on time. 

Friday 

EMOM 12 work up to a heavy. 

Odd:1st pull, high pull, snatch (full where possible)

Even:12 candlesticks 

B)10 rounds for time

3 power snatches 95/65

3 burpees over bar 

Saturday 

Max out Saturday 

B)wod 3 “just hanging around” of the Whittier Battle Royal comp. partner wod. 

400mrun 

20 chest to bar/pull ups/jumping pull ups

30 T2B/K2E/high knees

40 wall balls 30/20, 20/14, 14/10

30 T2B/K2E/hanging knee raises 

20 C2B pull-ups etc

Sunday 

Closed in observance of Veteran’s day

Monday 

Happy Veteran’s Day

Hero wod, “The Chief”

(5) 3min amraps +1min Rest

3 power Cleans 135/95

6 push ups 

9 air squats 

The original post said: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."