Monday

HOTSHOTS 19
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups/15 Ring Rows
400m run (500m row or 30/25 cal bike)

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Monday
E3MOM x 5

Heavy Option
2-3 Back [email protected]%
15-20 Banded Glute Bridges

Light/Moderate Option
3 Back Squats
15-20 Banded Glute Bridges
5 Goblet Lunge-Squat-Lunge

AMRAP 12
12/9 Cal Bike or Row/150m Run
12 Single DB Box Step Ups, 50/35; 24/20
12 Single Arm DB Snatches

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Monday

Every 0:30 sec for 20 Rounds
RX: 1 [email protected]%Intensity: Alternate between…
A: 3-5 Deadlifts, light/moderate
B: 5 KB Swing + Sprawl

AMRAP 20
50m BACKWARDS Sled Drag
200m Run/250m Row
20 Pike Push-Ups

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Join us Saturday November 13, 2021 from 7AM to 7:30PM for 12 HERO Wods.
You may go solo or as a team of 2, 3, or 4. Do all 12 workouts or pick and choose a any as you wish throughout the day. All options are open.
Jump in, have fun, and support a great cause.

Donations will be accepted (Venmo information for donations can be found on the gym whiteboards.) to support the Travis Mills Foundation, https://travismillsfoundation.org/

From the Travis Mills Foundation website:
The Travis Mills F”oundation supports recalibrated veterans and their families through various programs that help these heroic men and women overcome physical and emotional obstacles, strengthen their families, and provide well-deserved rest and relaxation.

We support these veterans through our nationally recognized retreat located in the Belgrade Lakes Region of Maine. Veteran families who have been injured in active duty or as a result of their service to our nation receive an all-inclusive, all-expenses-paid, barrier-free vacation in Maine where they participate in adaptive activities, bond with other veteran families, and enjoy much-needed rest and relaxation in Maine’s outdoors.”

The 12 Hero WODs will include…

7AM
FEEKS
2-4-6-8-10-12-14-16
100m shuttle sprint
DB clusters 50/35

8:15AM
JOBS CHALLENGE
3 Rounds for time
20 burpees
15 pull ups
60 jumping lunges
25 push ups
1000m row

9:30AM
BLAKE
4 rounds for time
100ft OH Plate Walking Lunge, 45/35
30 Box Jumps, 24/20
20 Wall Balls
10 Handstand Push-Ups

10:30AM
FASS FIT
3 Rounds for time
10 deadlifts, 315/205
20 Pull Ups
30 KB snatches 53/35

11:30AM
JASON
For time
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
*bar or ring

12:30PM
GLEN
30 clean and jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees

1:30PM
TUMILSON
8 Rounds for time
200m run
11 DB Burpee Deadlifts 50/35

2:30PM
THE JUICY
For time
10 clean and jerks
400m barbell carry
10 clean and jerks
400m sled pull
10 clean and jerks
400m sled push
***Bodyweight clean and jerks

3:30PM
MICHAEL
3 rounds for time
1000m row
50 back extensions
(sub-BB Good Mornings)
50 Ab mat sit up

4:30PM
ADAM BROWN
Two rounds for time of:
24 Deadlift, 295/185
24 Box jumps, 24/20
24 Wallball, 20/14
24 Bench Press, 195/125
24 Box jumps, 24/20
24 Wallball, 20/14
24 Cleans, 145/100

5:30PM
JT
21-15-9
Handstand push ups
Ring dips
Push ups

6:30PM
SPEHAR
For time
100 Thrusters 135/95
100 Chest to bar pull ups
6 mile run

Rx

Monday

EMOM 32
M1: 16/13 Calorie Row
M2: 20 Ab Mat Sit Ups
M3: 14/11 Calorie Bike
M4: 16 Wall Balls

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