Week 45 | 2018

Monday 11/5/18 For Time: 30 cal row 30 thrusters 45# 10 ring muscle ups 30 cal bike 20 thrusters 45# 10 ring muscle ups 30 cal ski erg 10 thursters 45# 10 ring muscle ups | 14:40 4 Rounds of Accessory Work: 50 Walking 1 arm OH Lunges Ring Push-ups x12 Strict Chin-ups with hold up top x6 Bar Dips x6 Tuesday 11/6/18 For Time: 50 double unders weighted Zeus Rope 50 wall ball shots unbroken 20# 40 pull-ups unbroken 30 toes to bar 30 box jumps 24" | 11:12 3 Mile Ruck, 40# Pack Wednesday 11/7/18 REST DAY Thursday 11/8/18 Garage Gym: 10 Rounds for time: 10 cals Assault Bike 10 burpees | 14:10 Friday 11/9/18 4 Mile Ruck, 50# Pack Saturday 11/10/18 1. Strict Press 95# 5-8-10-12 2. Back Squat 95#x10, 165#x10, 185#x20, Drop Set 255#x5 + 205#x10 + 185#x10 3. 50 cals assault bike cool down. Sunday 11/11/12 Thank you Veterans. REST DAY. ELKSHAPE PARTNERS Bohning Archery Caribou Gear Game Bags Hoyt Achery Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls Off Grid Food Co FNX Supplements