Day 1- Monday 112306
A. Push Jerks from the rig
3 every 1:00 x 4
0:00, 1:00, 2:00, 3:00
Rest an extra 1:00 after the 4th set then B
@ 5:00 start B
B. Push Jerks
3 every 1:30 x 3
5:00, 6:30, 8:00
Rest an extra 1:00 after the 3rd set
@ 10:00 start C
C. Push Jerks
3 every 2:00 x 3
10:00, 12:00, 14:00
Rest to 20:00 then D
D. For Time
21.15.9. barbells 95/65
Hang power cleans
Front squats
5 T2B after each round
Day 2- Tuesday 231107
A1. 3-5 Renegade rows, rest TOM then A2
A2. AMRAP 30sec Pistol squats, rest TOM then A3,
A3. 50 Double Unders or 45sec of attempts
Rest to 4:00 then back to A1 x3
Rest to 15:00 then B
B. AMRAP 10:00
“Jani-Ro”
10 wallballs
10 burpees
10 kettlebell swings 24/16kg
Go immediately to C
C. 5:00 post WOD Zone 1 cool down
Day 3- Wednesday 112308
GRUNT WORK
A. AMRAP 40:00
10 back squats from the rig (build each round, base numbers off of 231027)
10 HSPU or 15 HRPU
Dumbbell bear crawl down
Dumbbell front rack off the shoulder carry back
20 GHD/V-ups/MedBall Sit-ups
10 strict pulling reps
400m run
Day 4- Thursday 112309
A. Alternate between 2 apparatus
2:00 work
1:00 rest x 8
Day 5- Friday 112310
A. EMOM 30:00
MIN 1: 3-5 plank ascent + knee to elbow
MIN 2: max Burpee to 45# plate
MIN 3: rest
Min 4: 12-16 alt DB power snatches 50/35
Min 5: 10-14 Calories row/bike/ski/run
Day 6- Saturday 231111
Hero WOD Chad
Day 7- Sunday 231112
RedShed Rest Day
