August 2017

HERO WOD “SCOTTY” 11 minute AMRAP of: -5 Deadlifts 315/215 MRX 255/175 -18 WallBalls 20/14 10′ MRX 20/10 9′ -17 Over Bar Burpees Core Development Training: -Accumulate 1minute L-Sit Hold -35 Hip Extensions w/2sec pause at top Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and […]

Power Clean = 5 – 3 – 2 – 1 – 1 – 1 14 minute AMRAP of: Buy-in – 800m Run or 2km Bike Then, -5 Power Clean 135/95 RX+ 165/115 MRX 115/75 -7 HSPU MRX 7 Hand Release Push-Ups -7 Hang Power Clean -35 Double Unders Core Development: -1 minute High Plank Hold w/1 Push-up every 5 seconds

Strict Press = 5 – 3 – 3 – 2 – 2 E3MOM 4 minute AMRAP of: – 8 Toes To Bar – 9 Box Jumps/Step-ups 24/20″ MRX 20/18″ -10 Push Press 95/65 RX+ 135/95 MRX 75/55 REST 2 minutes 3 minute AMRAP of: – 7 Push Press – 8 Box Jumps/Step-ups – 9 Pull Ups RX+ C2B REST 2 minutes 2 minute

EMOM for 10 Minutes of: Even = 10/8 Calories, Row or Bike RX+ 12/10 Calories Odd = 10/8 Bar Facing Burpees RX+ 12/10 reps MRX 8/6 reps 7 minute REST/Transition Prep/Build Up Front Squat for WOD For Time: -12 Front Squats 155/105 RX+ 185/125 MRX 135/95 – Run or Row 600m -12 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX

Alternating Deadlifts & Split Jerks: E2:30MOM total 15 minutes -5 Deadlifts – 3 Split Jerks – 5 Deadlifts – 3 Split Jerks – 5 Deadlifts – 3 Split Jerks 9 Minute AMRAP of: -9 Deadlifts 135/95 RX+155/105lbs MRX 115/75 -7 Hang Power Cleans -5 Shoulder To Overhead – 3 Bar Muscle-ups or 3 Burpee Pull-ups Core Development: -25 GHD Sit-ups

“What Girl is It” by DB For Time: -200m Run -15 OHS 95/65 RX+ 115/75 MRX 75/55 -15 Toes To Bar -250m Row -15 Thrusters 95/65 RX+ 115/75 MRX 75/55 -15 Pull-Ups -400m Run -15 Deadlifts 95/65 RX+ 115/75 MRX 75/55 -15 HSPU MRX 2/4″ Rise -500m Row -15 WallBalls 20/14 10′ MRX 20/10 9′ -15

Build up to a 2 Rep TnG Squat Snatch E2MOM x 6min (3 sets) REST 2 minutes Build up to a 1 Rep Max Squat Snatch E2MOM x 6min (3 sets) “Full Throttle” by DB 4 Rounds For Time Of: -40 Doubles -2 Squat Snatch 95/65 RX+ 135/95 MRX 75/55 -250m Row RX+ .5km Bike – 2 Squat Snatch

Bench Press: 5 – 3 – 3 – 2 – 2 E3MOM 3 Minute AMRAP of: – 10 G20 95/65 RX+ 115/75 MRX 75/55 – 5 Barbell Burpee Deadlifts REST 2 minutes/adjust weights 3 Minute AMRAP of: – 7 G20 115/75 RX+ 135/95 MRX 95/65 – 9 Barbell Push-ups REST 2 minutes/adjust weights 3 Minute AMRAP of: – 5 G20 135/95 RX+ 155/105

Benchmark WOD “KELLY” 5 Rounds For Time Of: -400m Run -30 Box Jumps 24/20″ -30 WallBalls 20/14lbs 10′ **Compare to August 11, 2016** CFHSV Running & Endurance WOD: 8 Rounds Of: 200m sprint, rest 2 minutes between efforts Rest 5 minutes 4 Rounds Of: 400m sprint, rest 3 minutes between efforts Click here to sign up for Catered Fit! Delivered daily

In 20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice: “Power Bar AMANDA” 9-7-5 Reps For Time: (15min cap) -Bar Muscle-ups MRX C2B Pull-ups + Bar Dips -Power Snatch 135/95 MRX 115/75 OR “AMANDA” 9-7-5 Reps For Time: -Ring Muscle-ups MRX C2B Pull-ups + Bar Dips -Squat Snatch 135/95 MRX 95/65 Click here to