Month: August 2018

 Warm Up: Back Squat to figure out the WOD weight EMOM with a twist Warm Up: Back Squat to figure out the WOD weight

Strength Complex 1 Strict Press, 2 Push Presses, 3 Push Jerks = 1 complex 6X1, Every 90 Sec OFF RACKS WOD: 9RFT – 15 min

Remembrance WOD Part 3 “Kayleigh” 30 Min AMRAP 3 Rope Climbs 6 Squat Cleans (135/95) 7 S2O (135/95) 13 Kip Swings (aka t2b) Kayleigh- Daughter-in-law of

EMOM Pull Up and HSPU Min 1: 5 Pull Ups Min 2: 5 HSPU repeat 2 more times. (3 sets in total) Rounds for Time

Warm Up: Snatch and OHS Work Death By: 40 MINUTES 1 Run to the fence and back, 2, 3, 4, until you can’t complete the

DL – 8×1, EMOM Build up to a heavy 1 rep LIFT WHAT IS OPTIMAL, NOT MAXIMAL 10RFT The goal is to complete 10 rounds

Clean & Push *Press – 6×1, Every 90 Sec *Jerks are okay too WOD 10 people can start on heat 1 10 people can start

KB Circuit – 5RFT – 7 Min Cap  12 KB – Goblet Squats (50/35) 10 KBS – Eye Level 7 KBS – Overhead (weight should

 Remembrance WOD Part 2 “Bobby” For Time Buy in of 2001 Meter Row (Bike Option: 2.5 Miles) Then 7RFT of 7 Front Squats (115/95)

3 DL @ 80% + 3 HIGH Box Jumps = 1 set 6×1, every 2 min For Time – 24 min cap  32-16-8-4 HSPU DL