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Extra Credit 11.11.19

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Monday 11.11.19 – Veterans Day

WOD: “The Big Chief”

Extra Credit:
Back Squat Strength Progression

In 15 minutes, find your 5 rep max of your Back Squat

*This will be our testing weight for our back squat strength cycle. Rest 2 minutes between sets and repeat until all 3 sets are completed.



Tuesday 11.12.19
WOD: “Abominable Snowman” – Repeated from 11.20.18

Extra Credit:

3 Rounds:

Max Time Bodyweight Barbell Front Rack Hold

Rest 2 minutes between rounds

*Load a barbell to your body weight. Perform a front rack hold with the barbell for max time. Be sure to keep the rib cage in, core and glutes are squeezed tight, elbows are up, and breathe through the rounds. Try to match or exceed your time from the previous round. Rest 2 minutes between each round.



Wednesday 11.13.19

WOD: “The Walking Dead”

Extra Credit:

4 Rounds For Time:

25 Russian KBS F(44 / 26) P(53 / 35) S(62 / 44)

400m Run

*This is a miniature version of a WOD from one of our branches of government. This will be a test of both pacing and endurance. Record weight and time.



Thursday 11.14.19

WOD: “You Gotta Be Quicker Than That”

Active Recovery / Rest Day



Friday 11.15.19

WOD: “Overhead Luggage”

Extra Credit:

Every 90 seconds for 12 minutes (8 rounds)

1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS (3131)

*Build to a challenging weight throughout the complex. You should not be in danger of missing a lift at any point. Stay controlled during each phase of the lift and do not break the tempo on the overhead squat. Record your weight.



Saturday 11.16.19
WOD: “3 Piece Meal”

Extra Credit:
In 15 minutes, find a heavy 8 rep SA DB Bent Over Row / Side

-In between sets, perform :20-:30 of a L-Hang. Rest as needed in between sets.