WOD

SUNDAY


8-9:30 ENDURANCE 3RFT 30 DB/KB squat cleans 30 burpees 800m run 9:30-10:30 AMRAP 7 3HSPU 9 TTB 3 Power Clean (185/135) Rest 7 AMRAP 7 6 S2) (155/105) 9 C2B PU 6 Power Clean (155/105)

Friday


Strength:Deadlift: 8-6-4-2 Conditioning:21-18-15-12-9-6-3Deadlift (#185/135)Bar facing burpee Extra:1) Back squat: 3x10

THURSDAY


Conditioning: "FARMERS FURY"Teams of 2AMRAP 12200' KB "X" walk (100' L/100' R) (53/25)300' Sprint (wall and back)*One partner completes a full round before P2 begins-rest 6:00-AMRAP 12200' Sled drag (100' Forward/100' Backward (#135/90) 300' Farmers carry (70/53)*KB X walk is one KB in the overhead position with one arm, and a KB in a suitcase carry position in the other arm.Extra:1) EMOTM x 12Even: 12 GHDSUOdd: 30 DU

WEDNESDAY


Conditioning:For time:100 DU40 Wall ball (20/14)21 Pull-ups12 Hang power clean #135/9575 DU30 Wall ball15 Pull-ups9 Hang power clean #135/9550 DU20 Wall ball9 Pull-ups6 Hang power clean #135/95Extra:1) Back squat: 6x42) EMOTM x 10 (building)Even: 1 CleanOdd: 1 Jerk

TUESDAY


Strength:3 RNFT:10 Double KB Russian swing10 Double KB push-press15 Goblet squat Conditioning:4 Rounds of "Tabata" (8 rounds of :20 work :10 rest)Sit-upThruster (#45/35) KBS (53/35)Row for calories *Athletes will complete a full tabata for each movement before moving onTake thrusters from a rack Extra:3 Super-sets:Barbell good-morning x 8Back extension x 20SL KB RDL x 8e

MONDAY


EMOTMx41 Snatch (climbing)Conditioning:For time:100 Snatches (#75/55)*EMOM 4 BJO (24/20)Mid-line (time permitting)4 Rounds::20 Hollow hold:20 Flutter kick:20 RestExtra:1) Front squat: 4x6 2) EMOTM x 8: 3-6 Chest to bar pull-up

SUNDAY


Endurance:"Severin" 50 Strict Pull-ups100 Push-ups, release hands from floor at the bottomRun 5K U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife

Friday


Conditioning:2 RFT:800m run75 Air squat50 Sit-up15 HSPU Mid-line:Accumulate 50 Strict TTB Extra:1) EMOTM x 10: 1 Heavy back squat

Thursday


Conditioning:Teams of 2AMRAP 301 WB1 burpee2 WB2 burpee3 WB3 burpeeetc. *Partner 1 completes the row/burpee, then partner 2 completes the same row/burpee rep scheme until you advance to the next set. I.e. P1 rows 1 calorie performs 1 burpee. P2 rows 1 calore performs 1 burpee. P1 2c/2 P2 2c/2 etc. Extra:EMOTM x 10Even: 10 Alt. DB snatchOdd: 15 GHDSU

WEDNESDAY BATTLE OF THE SEXES #6


Weightlifting: EMOTM x 6: 1 Snatch+Snatch Balance+OHS   Conditioning: 600m run 30 OHS #135/95 30 C2B pull-up 600m run   Extra: 1) Strict press: 3x6 2) 3 Super sets: SA DB kneeling strict press x 8e Strict ring row x 12 Banded face-pull x 15

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