Monday 11/11/2024

WOD
"KLEPTO"
4 Rounds
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145#/100#
*30:00 Time Cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Accessory 
"Optional Accessory - Core Work"
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds

Saturday 11/09/2024

WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)

Friday 11/08/2024

Strength 
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-

WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks

** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Thursday 11/07/2024

WOD
"Bedtime Stories"
Teams of 2 (1:1)
12 sets (each) For Time:
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

Accessory 
Mayhem Mini-Pump – Core
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.