July 2016

WOD: A. In 15 minutes, establish a 1RM back squat B. “AUGUSTUS” by DB For Time: 800m run 27 back squats 135/95 RX+ 165/115 (MRX 95/65) 75 double unders 400m run 14 front squats 135/95 RX+ 165/115 (MRX 95/65) 75 double unders *AUGUSTUS PENALTY* a missed double under results in a burpee paid immediately** Augustus was the […]

WOD: For Time: 1200m run 50 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 25 pull-ups 800m run 40 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 20 pull-ups 400m run 30 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 15 pull-ups 200m run 20 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 10 pull-ups 100m run 10 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg)

WOD: “OMAR” For Time: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35 bar facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011,

WOD: A. In 12 minutes, build up to a max of the complex: 1 power clean to 1 shoulder to overhead to 1 hang power clean to 1 shoulder to overhead B. SPRINT AMRAPs: 3 minute AMRAP of: 6 power cleans 115/75 RX+ 155/105 (MRX 95/65) 6 shoulder to overhead 4 over the bar burpees rest 2

WOD: A. Alternating Combo Power Sets: E3MOM for 4 sets Max reps back squat 125% BW / 100% BW 4 squat snatch 65-75% Max reps back squat 100% BW / 85% BW 4 squat snatch 75-85% B. Ascending 11 minute AMRAP of: 1 burpee chest t0 bar pull-up OR 1 muscle-up (ring or bar) 1 squat

WOD: A. Bench Press: E3MOM for 4 sets Max reps bench press 125% BW / 100% BW Max reps bench press 100% BW / 85% BW Max reps bench press 85% BW / 65% BW Max reps bench press 65% BW / 50% BW B. For Time: 1 power clean (80-85% 1RM) 1 hang power clean

WOD: A. Weighted pull-ups: 3 reps EMOM for 4 minutes rest 1 minute, add weight 2 reps EMOM for 4 minutes rest 1 minute, add weight 1 rep EMOM for 4 minutes B. 5 rounds, every 3 minutes of: 400m run 15 pull-ups RX+ chest to bar (MRX 10 pull-ups) Score = slowest round to complete

WOD: A. Alternating Combo Power x 4 Sets E3MOM 4 front squats into 4 push press — 4 push press into 4 front squats — 2 front squats into 2 push press — 2 push press into 2 front squats B. “Double DB Doozie” For Time: 4 – 8 – 12 – 16 reps of: front

WOD: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata air squats Tabata ab-mat anchored sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises on Tabata Something Else. Score = total reps from all 32 intervals

WOD: A. Sumo Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. Ascending 12 minute AMRAP of: 6 calorie row 6 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 6 box jumps 24:/20″ RX+ 30″/24″ (MRX 20″/18″) 8 calorie row 8 sumo deadlift 225/155 RX+ 275/185 (MRX 185/115) 8 box jumps 24:/20″ RX+ 30″/24″