WOD/Events

Strength: 

E2MOM 10
Push Jerks
1 – 4: 5@70 – 75%
5: AMRAP @70 – 75%

Conditioning:

E2MOM 24
1: 400m Run (Rx+: 500m)
2: Rest
3 – 4: AMRAP Calorie Row

Strength:

E2MOM 16
1 Power Clean (ME)

Conditioning:

AMRAP 10
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)
10 Kettlebell Swings (32/24) (Fx: 24/16)
10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)

SKILLS CLASS TONIGHT at 6:30pm (Double Unders and Toes to Bar)!

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. In the wake of the unimaginable tragedy, a mission was born.

Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

https://www.31heroes.org

Conditioning:

“31 Heroes”
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

One partner works through the AMRAP while the other partner performs a 400m plate carry (45/25)

Core Blast 6:45pm!

Strength:

6 Rounds
1 Turkish Get Up on Each Arm (↑)
10 Bear Crawl Bird Dogs

Thanks every one for coming out and cheering on the athletes in the AM/PM Throw down! 

Mobility class this week will be dedicated to shoulder/ overhead mobility and stability. 

Strength:
E2MOM 16
1 High Hang Squat Snatch (ME)

Conditioning:

30 – 20 – 10
Dumbbell Suitcase Lunges
Alternating Dumbbell Snatches

100 Double Unders after each round (Fx: 75)

(50/35) (Fx: 35/20) (Rx+: 70/50)

(Split reps evenly on each side on lunges)

Strength:

E2MOM 10
Push Jerks
1 – 4: 5@65 – 70%
5: AMRAP @65 – 70%

Conditioning:

Every 1:15 for 3 Rounds
1: 5 Deadlifts (225/155) (Fx: 185/125)
AMRAP Calorie Bike
2: Rest
3: 5 Deadlifts (225/155) (Fx: 185/125)
AMRAP Calorie Ski
4: Rest
5: Rest

Strength:

E3MOM 15

E2MOM 16
1 – 4: 3 High Hang Power Snatches
5 – 8: 3 Hang Power Snatches
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
6: 70 – 75%
7: 75 – 80%
8: 80 – 85%

Conditioning:

AMRAP 9
9 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)
18 Handstand Push Ups (Fx: 12) (Rx+: 3″ Deficit)

SKILLS CLASS TONIGHT at 6:30pm (Bar Muscle Ups)!

Conditioning:

6 Rounds
12 Burpees Over the Kettlebell
6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24)

Strength:

E3MOM 15
5 Bench Press @70 – 80%
10 Supinated Grip Ring Rows