JR Shortall 11/7/24 JR Shortall 11/7/24

11.8.24

Skill Development
6 min EMOM
3 Weighted Pull-ups

Metcon
4 RFT
18 Pull-ups (RX+ C2B)
9 Ring Dips
3 Wall Walks
Last tested on 9/20/2017.

Accessory
5x50’ Low handle Sled Push

JR Shortall 11/6/24 JR Shortall 11/6/24

11.7.24

Metcon
Partner WOD
22 min AMRAP
50 GHD Sit-ups
100’ DBall Carry @ 100/60 each
50/40 Calorie SkiErg

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers

JR Shortall 11/5/24 JR Shortall 11/5/24

Strength
6 min EMOM
1 Squat Clean Thruster

Metcon
12 min AMRAP
10 Calorie Row
3 Thrusters @ 155/105 (RX+ 185/125)
Add 2 calories each round.
CAP programming from 7/17/2024

Accessory
20-minute Bike

JR Shortall 11/4/24 JR Shortall 11/4/24

Strength
5 Rounds E5M
15 DB Bench Press @ 35/25 (RX+ 50/35)
15 T2B
200m Run

Accessory
50 Tire Flips

JR Shortall 11/3/24 JR Shortall 11/3/24

Metcon
4 RFT
10 Burpee DB Deadlifts
10 DB Curls
40 Double unders
RX: 35/25
Last tested on 11/4/2016

Skill Development
10 min EMOM
O: 5 DB Overhead Squats
E: :45 Plank hold

Accessory
2k SkiErg
Rest 4 minutes
1k SkiErg