July 2018

“JERRY” For Time: -Run 1 mile -Row 2K -Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. OR (Athletes choice) “GRIFF” For Time: -Run 800 […]

2rep Max Thruster Build (from floor) E2MOM 2 – 2 – 2 – 2 – 2 – 2 For Time: -9 Front Squats 95/65 RX+115/75 MRX 75/55 -9 Push Press -9 Pull-ups RX+ C2B -9 Thrusters Rest 2min / Add Wt / Reverse Drop Wt -7 Front Squats 115/75 RX+135/95 MRX 95/65 -7 Push Press -7 Pull-ups RX+ C2B -7

“Filthy Fifties” For Time: -50 Box jump, 24″ -50 Jumping pull-ups -50 Kettlebell swings, 16kgs -Walking Lunge, 50 steps -50 Knees to elbows -50 Push press 45/35lbs -50 Back/Hip extensions -50 Wall ball shots, 20/14lbs 10′ -50 Burpees -50 Double unders

Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 WODs *Athletes choice* “Randy” For Time: -75 Power Snatches 75/55lbs MRX 65/45 OR “Isabel” (power or squat) For Time: -30 Snatches 135/95lbs MRX 95/65 OR For Time: -100 DB/KB Snatches Alternating Arms 50/35 MRX 40/25 In honor of Randy Simmons, 51,

Deadlift E3MOM 10 – 5 – 5 – 10 Team WOD Athletes working at same time 16min AMRAP: -200m Run or 0.5km Bike (Partner A) -200m Row or 0.5km Bike (Partner B) -6 Synchronized Burpee T2B (Partner A&B) -18 Synchronized KBS (Partner A&B) -200m Row (Partner A) -200m Run or 0.5km A-Bike (Partner B) -12 Synchronized Push-Ups RX+HSPU (Partner

Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time Of: – 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups – 10 Front Rack Reverse Lunges (alternating/stationary) 75/55 RX+ 95/65 MRX 45/35 – 15 Prisoner Air Squats -20 calorie Row or Bike or 400m Run Rest 2min after after completion of 2nd Round Core & Squat Development –

Push Press E3MOM 10 – 5 – 5 – 10 6min AMRAP: Buy-in: -24 HSPU or 6 Wall Walks RX+ 60′ Handstand Walk MRX 8/4″ Rise Push ups Then, -6 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -6 Shoulder To Overhead -12 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ Rest 3min 4min AMRAP: -Buy-in: -12 HSPU or 3 Wall Walks RX+

“COFFLAND” For Time: -Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: -800m Run -30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined

**Tester: 400m Run, Row or 1km A-Bike for Time** OHS E3MOM 10 – 5 – 5 – 10 12min AMRAP: -12/10cal Row or Bike or 200m Run – 10 L Arm KB OHS -12/10cal Row or Bike or 200m Run – 10 R Arm KB OHS -12/10cal Row or Bike or 200m Run – 20 KBS KB loads =

**Tester; Athletes Choice** -Max Reps Unbroken T2B and/or spend 10min working on progressions and prepping for Benchmark WOD. “ANGIE” For Time: -100 Pull-ups -100 Push-ups -100 Sit-ups (Ab-mat Anchored) -100 Air Squats *Complete all reps of each exercise before moving to the next.” Core Development – 2 sets max reps L-Sit Hang Windshiels Wipers **alternate between sets** – 2 sets max