EMOM28 1) 10/15 Cal Row 2) 8 RDL (105/155) 3) 50 Dubs 4) 9/12 Cal Bike Oly 7pm 1) 2 Cln+1jerk E2MOM 16 *start @60% take repeats & small jumps up to 75-80% **Goal=Zero misses 2) OHS 4x6/65-70% of Sn

3 RFT : 30 Wall Balls (14/20) 15 Hip Extensions (Sc-Banded good morning) 400m run 30 Hang Pwr Cleans (75/115) 15 Burpees

Skill:  Row .  Buy in: 800 M Run 3 rds: 20 Box Jumps (20/24) 15 HSPU 10 T2B Cash Out: 800 M Run Oly 7pm 1) 3pos Sn (AK,BK,floor) E2MOM 16 *start @60% take repeats & small jumps up to 75-80% **Goal=Zero misses 2) FS 4x10/65-70%

15/1 Ladder Goblet Squats/Russian KBS (35/55) 15 Goblet Squats/1 Russian KBS  14/2 13/3 12/4 ........ 1/15 *200m run/50m swim (100m Adv) after ea set ----------------------- Oly 6pm 1)Pwr Sn 4x2 work up to 85% 2) Pause in dip- Jerk 4x2/ work up to hvy dbl 3)FS  3x10/75%

Teams of 2: 1,500m row 75 Power Snatch (55/75) 1,000m Row 75 T2B 750m row 75 Burpees . Individuals: Complete half  . Modifications: T2B/ Knee ups, V ups 

Squat Clean 15 Min to build to a heavy Dbl . "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (95/135) 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Oly 7pm 1)Cln+HngCln+Jerk E2MOM 12 6 sets/ work up to two "heavy" sets for the day *Start at 75%... Continue Reading →

7 RFT 200m run 7 KBS (35/55) 7 Pull-ups  (Adv 3 MU)  7 jumping Squats  

Back Squat (20 min) 5×5 (work up to ~70-75%) . 4 RFT 400m run 8 Thrusters (65/95) 8 Burpee box jumps (20/24) Oly 7pm 1)Hng Sn dbls 65,70,75,70,75,75 2)Cln Pull 4x3/75,80,85,85 3)Bent Row 4x4/AHAP-slow & controlled

For time:  35-30-25-20 Ball Slams HR PushUps Ball 2 Toes 100m slamball toss (1 lap around pool) 100m swim/400m run ------------------------------ Oly 6pm 1) BN jerk Max Warmup to 75% then build to a PR attempt 75,83,87,93,97,103 2) DB RDL+slow Shrug 4x5/med-hvy

20 min amrap 50 Dubs/25 attempts/100 singles 10 C2B 20 Box Jump Overs (20/24) 10 GHD 50m Farmer's Carry (35/55)

For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squats (95/135) Burpees over bar 200m run  . Fitness Option: 5 RFT: 20 stone to over shoulder (30# Wallball) 15 Burpees 400m run Oly 7pm 1) CnJ Max Warmup to 75% then build to a PR attempt 75,83,87,93,97,103 * Rest but do... Continue Reading →

For Time: 15-12-9 Power Clean & Jerk (95/135) . Immediately start: 12-9-6 Power Clean (105/155) Alt Pistols (total) . Score is combined time for both parts. .  Fitness Option: 30-24-18 MedBall Cleans DB Push Press (20/35) .  24-18-12 Banded Lat pull downs  Alt Pistols

3 sets from rack: Reverse Lunges x 6 @50% BS max . For time: Row 1,000m row . Then,  3 RFT  20 KBS (35/55) 10 T2B 5 Wall Walks ------------------ Oly 7pm 1) Snatch Max Warmup to 75% then build to a PR attempt 75,83,87,93,97,103 * Rest but do not cool down between attempts **If... Continue Reading →

6 RFT 10 Alt DB Push Press (10R+10L) (10-25/25-50) 15 DB RDL 20 abmat sit-ups 100m swim/400m run . **If raining, we will wod in the box:  6 RFT 10 Power Snatch (55/75) 12 Single Leg DB RDL (any weight x 2)  20 Abmat sit-ups 400m row  Oly 6pm 1) BN jerk singles E2MOM 18... Continue Reading →

EMOM 10 min Even: 10 Thrusters (55/75) Odd: 7/10 Cal Bike or 9/12 Cal rower . 30-20-10 Wall ball shots (14/20) Box jump (20/24) KB Swings (35/55)

3RFT 20 Alt Front Rack Lunges (55/75) R+L=2 20 Ball slams (15/20) 15 GHD (Sc- V ups) 15 Ring dips (Sc-box dips) 10 Calorie Row 10 Deck Squats (35/55) Oly 7pm  1) CnJ singles E2MOM12 70,75,80,75,80,85 2)BS 4x4/90% of 4RM 3) 50m walking lunge/bar on back 

BN Jerk 6x2/ 65,70,75,75,80,75 .  For Time: 18 - 15 - 12 - 9 Hang Power Cleans (95/135) Burpees over Bar C2B Pull-ups  200m run/row

Back Squat 20 min to find 1 RM - work in singles or doubles to 85%, then singles to 105%  .  For time: Buy in: 75 Dubs/150 3 rds: 12 Deadlifts (135/185) 12 Alt Pistols Cash out: 75 Dubs/150 *time includes Dubs . Fitness: 75 Dubs/150 4 Rds:  10 DB RDLs (35s/55s) 10 Jumping Squats... Continue Reading →

5 RFT  100m swim/400m run 20 HR push-ups 20 Goblet Squats (35/55) 20 single arm KB bent row (10/side)  ---- Oly 6pm 1) BN Jerk 6x2/80,85,90,85,90,95 1a) 2x1/95 2) Sn DL  5x3/ work up to sub max 3) OHL 3x6/ 70,75,80% of Sn --------------------------- Saturday, August 6, 2016: We will honor 31 Heroes Saturday with... Continue Reading →

10 min Handstand Practice Beginners:Handstand Holds, plank holds, plank shoulder taps, etc INT:Handstand Shoulder Tap Practice, Plate walk ups ADV:Handstand Shoulder Tap Practice, Freestanding Handstand Holds, 20s Freestanding Handstand Hold + Handstand Walk   . 3 RFT  10 C2B  10 Front Squat (95/135) 10 Mtn Climbers (R+L=1) 10 RDL (95/135) 200m run/row

10 Rds 0:30 wall balls (14/20) 0:30 KBS (35/55) ————————- 1 min rest ————————- 10 Rds 0:30 Burpees 0:30 Box jumps (20/24) ————————– 1 min rest ————————– 5 Rds 1:00 Row 1:00 GHD Oly 7pm 1) C&J Dbls  80,85,80,85,90 1a) 3x1/95 2) BS Find 4RM

8 sets from rack 1 Push Jerk + 1 Split Jerk . 3 RFT 75 Dubs/37attempts/150 singles 10 T2B 15 Push Press (65/95)

Back Squat (20min) 3 x 4 @90% of 2RM . For time 21 HPC (95/135) 21 Burpees over Bar 200m run 15 HPC  15 Burpees over Bar 200m run  9 HPC  9 Burpees over Bar 200m run Oly 7pm 1) Sn dbls E2MOM 12 80,85,80,85,90,90 1a) 2x1/95 2) DL (20 min) Find 2Rm 3) Sn... Continue Reading →