W.O.D

5RFT of:
12 (8) T2B
16 (12) Box Jumps 24"/20"
20 (16) SDHP 75#/55# (65/35#)

BB strength - Pause Front Squats. 5x3. 1 round every other minute. 1st working set should be at 50% of max effort.

WOD - For time:
18 (12) Lateral Burpees over BB / Back Squats 95/65 (65/35)
15 (10) Lateral Burpees over BB / Back Squats
12 (8) Lateral Burpees over BB / Front Squats 95/65 (65/35)
9 (6) Lateral Burpees over BB / Front Squats
6 (4) Lateral Burpees over BB / OHS 95/65 (65/35)
3 (2) Lateral Burpees over BB / OHS

With a running clock:
6 max effort 200M runs REST exactly 30 seconds between efforts
6 max effort 200M rows REST exactly 30 seconds between efforts
6 rounds of 40 DU's REST exactly 30 seconds rest between rounds
6 max effort 400M on C2 bike REST exactly 30 seconds between efforts

WOD score is total time it takes to complete.

Core - 3 max effort L-sit from parallets

WOD - 10,9,8,7,6,5,4,3,2,1 RRFT of:
Deadlifts 225#/155# (95/65#)
DB or KB Shoulder presses 35#/25# (25/15#)
Alternating Lunges with DB's or KB's (same loading as presses)*

*1 arm OH / 1 arm in the hang. Switch arm positions each round

Core - 50 partner MB sit ups

Skill - handstands and kipping hspu's.
If you have them's do EMOM(10) of HSPU's - athlete's choice on standard and number of reps

WOD - ‘Helen’ 3RFT of:
400M run
21 (15) KB Swings 53#/35# (35/22#)
12 (9) Pull Ups

Compare to 07/22/17

BB Skill work -
EMOM(3). 4 Tall Power Snatches
EMOM(3). 2 Hang Power Snatches
5 minutes. Heavy Single Power Snatch

WOD - AMRAP(8):
4 DB Snatches, 2 Ring Dips
8 DB Snatches, 4 Ring Dips
12, 6 etc. till time expires
M 50#(35#) - W 35# (15#)

CLASSES AT 7, 8, 9 AND 10 AM

31 Heroes - to honor the 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– who lost their lives when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan on 8/6/2011

Team WOD - AMRAP in 31min:

Parter 1 - runs 400# with sandbag 45/25 (can use plates if needed)

Partner 2 - performs the AMRAP:
8 thrusters 155/105# (65/35#)
6 rope climbs
11 box jumps 30/24# (shorter)

When Partner 1 returns from the run, Partner 2 will grab the sandbag, and begin their 400m run, while Partner 1 continues the workout where Partner 2 left off.

BB Strength - Shoulder press. Heavy Single.

WOD - AMRAP(8) using 80% of top load
3 Push presses 3 T2B
6 push presses, 6 T2B
9/9 etc.
till time expires

For time:
600M run / 20 (15) HR Push Ups / 20 (15) Wall Ball Shots
400M run / 15 (10) HR Push Ups / 15 (10) WBS
200M run / 10 (5) HR Push Ups / 10 (5) WBS
400M run / 15 (10) HR Push Ups / 15 (10) WBS
600M run / 20 (15) HR Push Ups / 20 (15) WBS

Men 20# (14#) to 10’
Women 14# (8#) to 9’

Core - 3x20 banded hip extensions (unbroken) followed by 3x10 weighted ABMAT sit ups

With a 30 minute running clock:
Do 1 round of DT:
12 (9) DL’s 155/105# (65/35#)
9 (6) HPC’s
6 (3) PJ’s

Rest exactly 1 minute and repeat. Score is number of rounds and reps of DT completed

Core - 3x10 hollow rocks followed by 3x10 supermen

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