Sunday, November 10th

Posted November 9, 2024 by Dan Broughton & filed under Workout of the Day.

Hero WOD: Coffey: For Time 800m run 50 Back Squats 135/95 50 Bench Press 135/95 800m run 35 Back Squat 35 Bench Press 800m run 20 Back Squat 20 Bench Press 800m run 1 Muscle Up

Wednesday, November 13th

Strict Chin Ups – 10/8/6/4/2

For those wo have strict chin ups but may not have a set of 10 in them, perform a few small clusters with minimal rest until you hit 10, then take a long rest (90s+) before doing the same with 8, and so on. For those scaling, find a bande solution that you really have to fight for 10 reps, then maintain as the reps drop.

For Time: 16 min cap 25-20-15-10-5 Med Ball Cleans 20/14 | 14/10 | 10/6 50-40-30-20-10 Ab mat sit ups

Workout – using the med ball cleans to flush out our legs after yesterday’s squats and thrusters. Lets try to complete sets of 10 at a minimum across the board for the cleans.