Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv.
Odd Min. – Beg./Int. 10 Goblet Squat 53/35
Adv. 12 Alternating Pistols
3 R.F.T.
20 S.2.O 115/75
25 Pull-ups
30 K.B. Swings 70/53
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
August 1st is 31 Heroes @ 9AM. August 15th is Competition against CossFit Impervious @ 9AM. Clean, from the high hang(above knee) 60%x3, 70%x3, 75%x3 “Eliabeth” 21-15-9 Clean 135/95 Ring Dip
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers