Thursday 11/15/18
15 Rounds
100m Run
10 Cal Bike
10 Deadlifts 135/95
3o sec rest between rounds
![IMG-2182[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/10/IMG-21821-210x300.jpg)
Wednesday 11/14/18
WOD
4 min AMRAP
5 Box Jumps 24/20
10 KBS 53/35
2 min rest
4 min AMRAP
10 burpees
15 KBS
2 min rest
4 min AMRAP
15 sit ups
20 KBS
Tuesday 11/13/18
Skill/Strength
1 power clean 1 hang clean 1 high hang clean into spilt jerk as heavy as possible
WOD
150 Double Unders
100 Wall Balls 20/14
50 cal row
25 snatches 135/95
Friday 11/9/2018
“DARKHORSE”
11 Rounds
-3 Clean & Jerks (155/110)
-5 Wall Balls (25/20)
-1 Rope Climb
In Honor of Lance Corporal Erick J. Hodges (Left) and Lance Corporal George J. Payton(Right).
Both men Served with Kilo Company, 3rd Battalion, 5th Marines, 1st Marine Division. Both killed in November 2004, During Operation Phantom Fury, in Fallujah.
Lcpl. Erik J. Hodges 11/10/2004 (21) shot multiple times while clearing a house.
Lcpl. George J. Payton 11/14/2004 (20) injuries sustained while clearing house.
Thursday 11/8/2018
Skill/Strength
5×10 GHDs
WOD
800m Run Buy-in
42-30-19
-Cal-Row
21-15-9
Deadlift 205/145
800m Run Cash-Out
Wednesday Wod-Off 11/7/18
WOD
10 Rounds
5 pull ups
5 push up
5 Rounds
10 KB sit ups 53/35
10 burpees
2 Rounds
25 Wall Balls 20/14
25 Cal Bike
-Each Segment will have a ten minute time cap
-Athletes will start second segment at 10 mins and third at 20 mins
Tuesday 11/6/2018
Skill/Strength
Bench Press
4X10 @ 60%
WOD
6 Rounds
-10 Front Squats 95/65
-10 Sumo Deadlift High Pull 95/65
-Sled Push 90/50
-15 Evil Wheels
Monday 11/5/18
Skill/Strength
8 min EMOM
100m sprints
Score will be slowest sprint
WOD
4 rounds
10 t2b
15 db step ups 35/20
20 alternating db snatches 35/20
50 double unders
