September 2017

HERO WOD “DALLAS 5” 5 minute AMRAP of: – Burpees Rest 1 minute Then, 5 minute AMRAP of: -7 Deadlifts 155/105 MRX 125/85 -7 Box Jumps 24/20″ MRX 20/18 Rest 1 minute Then, 5 minute AMRAP of: -Turkish get-ups 40/30lb DumbBell or 24/16kg KB MRX 30/20lb DB or 16/12kg KB Rest 1 minute Then, 5 minute AMRAP of: -7 Snatches 75/55 MRX 65/45 -7 Push-ups Rest 1 […]

12 Minute Build Up to a Heavy Squat Snatch For Time: – -800m Run -3 Squat Snatch 135/95 RX+ 165/115 MRX 115/75 -30 WallBalls 20/14 10/9′ MRX 20/10 9′ -20 Pull-ups – -600m Run -25 WallBalls -2 Squat Snatch -15 C2B Pull-ups – -400m Run -20 WallBalls -10 Bar Muscle-Ups MRX Burpee Pull-ups -1 Squat Snatch **Athlete

Front Squat = 5 – 3 – 2 -2 – 1 E3MOM 3 Speed Rounds For Time: -5 Over Bar Burpees -5 Power Cleans 115/80 RX+ 145/100 MRX 95/65 -5 Front Squats -30 Double Unders -10 Hang Squat Cleans -10 T2B Rest 3 minutes Between Each Round Friday Night FIGHT! This Friday, September 8th at 515PM! We WILL

Death by Bodyweight DeadLift 11min EMOM 1-2-3-4-5-6-7-8-9-10-11 Reps BW/.75%BW 21 Minute AMRAP: -12/10 calorie Row or Bike -12 R Arm R Leg KB Deadlift 24/16kgs RX+32/24 MRX 20/12 -12 L Arm KB Shoulder To Overhead -12/10 calorie Bike or Row -12 L Arm L Leg KB Deadlift -12 R Arm KB Shoulder To Overhead Core Development -10 to 30 HSPUs or

Hang Power Snatch to Power Snatch Primer/Build Up 1-2 reps EMOM x 3min, Rest 2 minutes/Add Weight, x 3 Sets WOD 13 – 11 – 9 – 7 – 5 – 3 Reps For Time: – C2B Pull-ups RX+ Muscle Ups (Ring/Bar) – Power Snatch 115/75 RX+ 135/95 MRX 95/65 Core Development -30 to 50 Hip Extensions -50 to 100 Banded or Barbell

Strict Press = 5 – 3 – 2 – 2 – 1 18 minute AMRAP: -9 HSPU RX+ Parallette HSPU MRX 2/4″ rise -9 Russian KBS 32/24kgs MRX 24/16kgs -9 Bar Dips RX+ Strict Ring Dips -9 Russian KBS -9 KB Push-Ups MRX Regular Push-ups -9 Russian KBS Core Development -30 to 50 Right Knee to Left Elbow &

“The Love of Labor” by DB For Time: -4 Push Press 135/95 MRX 95/65 -5 Back Squats 135/95 MRX 95/65 -6 Power Clean 135/95 MRX 95/65 -100m Run -7 Push Press -8 Back Squats -9 Power Clean -200m Run -10 Push Press -11 Back Squats -12 Power Clean -400m Run -13 Push Press -14 Back Squats

Clean & Jerk TnG and Singles: Practice/Build-up E3MOM -5 TnG Clean & Jerk -5 Singles Clean & Jerk -3 TnG Clean & Jerk -3 Singles Clean & Jerk Bar Fight – Against “The Duke” For Time: -12 Clean and Jerks 155/105 MRX 125/85 Then, 2 rounds of: -15 Toes To Bar -12 Chest-To-Bar Pull-ups Then, -12 Clean and

“Funked Up Forties” by DB For Time: -40 DeadLifts 95/65 RX+ 115/75 MRX 75/55 -40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24 -40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 -40 KB Goblet Squats -40 C2B Pull-ups MRX 40 Pull-ups -40 Military Anchored Sit-Ups RX+ GHD Sit- Ups -40 Hang Power Clean -40 T2B -40 Push Press