Three Wisemen

WOD: Conditioning

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Happy Veterans Day

Baby Giraffe

Skill/Strength: Strength
Shoulder Press 4-4-4-2-2
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%
2 reps @ 87.5%
2 reps @ 90%

WOD: Conditioning
2 RFT:
100 Air Squats
800m Run

Goal <15 mins

Finish: Midline Strength
5 min EMOM of:
10 Push Ups

Popeye’s Bailiwick

Skill/Strength: Strength
Shoulder Press
3 x 7 @ 60, 65, and 70%
2 x 5 @ 75 and 80%

WOD: Conditioning
5 RFT:
300m Run
10 Hang Power Cleans (155/110#)*

*7 Burpees each time HPC is broken

17 min Time Cap

Finish: Midline
Weighted Planks
2 x 45 sec

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