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Monday:

Conditioning

30 EMOM

1- 15/12 X Cal Row
2- 10 X Thruster @40/30kg
3- 15/12 X Cal Bike / Ski
4- 10 X Burpee
5- 45s Max Effort Sit-Up

——

Tuesday:

A.

Strength

Strict HSPU

3 X Max Reps

Rest 2 Mins Between Sets
 
Stimulus:

Target 3 Reps Minimum Per Set (allowing for scaling)

Scaling:

Negative HSPU / Pike Push Up / DB Strict Z-Press (use a weight that allows 5+ Reps)

B.

‘Diane’

For Time:

21-15-9
Deadlift @100/70kg
HSPU

Time Cap: 10 Mins

Stimulus:
Aim to perform sets of 7+ reps on each movement

Scaling:
Load @RPE 7/8 / Pike PU / HR Push Up / Z-Press

——

Wednesday:

A.

Strength

Back Squat

10 E2MOM

5 @RPE 8

B.

Metcon

12 E3MOM

15/12 X Cals
10 X Toes To Bar
5 X Power Clean @80/60kg

Stimulus:
Aim to complete each Round to rest a minimum of 30s – Adjust Cals to achieve this.

Scaling:
Toes To Hip / V-Up / Single Leg Alt V-Up

——

Thursday:

A.

Strength / Skill

10 Mins of Rope Climb Technique

Stimulus:
Climbing to Rx Heights + Descent
Legless
L-Sit

Scaling:
Laying to Standing
Leg Lock from Box
Leg Lock from Standing

B.

Metcon

5 Rounds For Time:

200m Run
3 X Rope Climb
10 X Shoulder to Overhead @70/50kg

Time Cap: 20 Mins

Stimulus:
Sets of 5+ Reps on STOH

Scaling:
Laying / Seated Rope Climb Pull To Standing

——

Friday:

A.

Strength

Squat Clean

12 Mins to Build to a Heavy For The Day Single

B.

Metcon

10 AMRAP

1 X Clean @70% of A
15 X Wall Ball @9/6kg
30 X Double Under

Stimulus:
Aim to go unbroken on the Wall Balls,

Scaling:
60 X Single Under

——

Saturday:

Team WOD

In Pairs

2 Rounds For Time:

50 X Burpee Over Box
10 X Bar MU
50 X Cals
10 X Bar MU
50 X Hang Power Snatch @35/25kg
20 X Toes To Bar

Time Cap: 30 mins

Stimulus:
Sets of 10 on HPS – sets of 5 on Bar MU

Scaling:
Bar MU – CTB / Pullup / Jumping Bar MU / Jumping CTB
Toes To Hip / V-Up / Single Leg Alt V-Up

Gymnastics:

Bar Muscle Up – Mobility / Strength / Skill

——

Sunday:

Hero WOD ‘Oscar’

This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

The rep scheme signifies:
– 23 minutes for Oscar’s age when he passed
– 9-20 reps for his birthday on September 20, 1996.

He was survived by his beautiful wife, Bethany, and 2-year-old son, Damien, as well as his brothers, Ricky and Benny, mother, Celina, and father, Ricardo.

23 AMRAP
9 X Devil Press @2 X 22.5/15kg
20 X Alt DB Lunge
9 X Dumbbell Push Press
20 X Sit-Up

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