Wednesday, August 2, 2017
Strength: In 20 min build to today’s heavy deadlift single with no reverse grip (double overhand only)
AMRAP 10
2-4-6-8-10…..
TTB
Burpee Box Jump Overs
(Score is total Reps)
Strength: In 20 min build to today’s heavy deadlift single with no reverse grip (double overhand only)
AMRAP 10
2-4-6-8-10…..
TTB
Burpee Box Jump Overs
(Score is total Reps)
WOD: 5 Rounds for Total Reps
1 min Double Unders
1 min Dumbbell Snatch
1 min Assault Bike
1 min Rest
*Score is total reps.
L3: 55/35
L2: 35/17.5
L1: Scale
WOD
Part A: Take exactly 20 min to build to 1RM of the following complex:
3 Deadlifts + 2 Hang Cleans + 1 STOH
@ 20:00 min mark
WOD Part B: AMRAP 4 Bar Facing Burpees
*Record both scores; heaviest complex weight and # of burpees.
Friends and Family WOD
AMRAP 18
200 m run w/ med ball
10 Med Ball Pushups (Alternating hand on medballs
15 Wallballs
20 TTB
F&F: Sub Ab Mat Situps for TTB
L3: 30/20
L2: 20/14
L1: Scale
Strength: Single Arm Dumbbell Overhead Walking Lunge: 3 x 12 each side.
WOD:
Run 800
30/20 Cal Assault Bike
30 Burpees
5 Legless Rope Climbs
30 Burpees
30/20 Cal Assault Bike
Run 800
WOD:
In teams of 2:
50-40-30-2010
Bench Press
Front Squat
L3: 165/115
L2: 135/75
L1: Scale
*Both Movements from Rack
Skill: Burgener Warmup w/ Skill Transfer Exercises
WOD:
Every 2 min for 10 min:
Hang Snatch + OHS
Every 2 min for 10 min:
Snatch from below the knee
Every 2 min for 10 min
Snatch
*Build as form allows
Strength: Strict CTB
L3: 5 x (3-5) Strict CTB
L2: 5 x (3-5) Strict Pull-up
L1: 5 x 3 Assisted Strict Pull-up
WOD:
AMRAP 15
30 Air Squats
20 HSPU
10 Deadlift
L3: 225/155
L2: 185/135; Strict to 1 or 2 Ab mats
L1: Scale; Dumbbell Push Press or Pike HSPU
WOD:
Record time for each completed round.
Every 3 min for 24 min:
Row 200
30 Double Unders
15 Wallballs
5 Dumbbell Burpee Box Stepovers
*If you do not make it sub 3 min, finish round, note time and then sit out until start of next round.
L3: 55/35 30/20
L2: 35/25 20/14
L1: Scale
HERO WOD “D.T”
5 Rounds 4 Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
L3: 155/105
L2: 125/85
L1: Scale
"In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J."