August 2018

“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 Chest to Bar Pull-ups MRX 40 Pull-ups 40 Military Anchored Sit-Ups RX+ GHD Sit- Ups 40 Hang Power Clean 40 Toes to […]

Back Squats & Squat Cleans E3MOM 7 Back Squats – 4 Squat Cleans 5 Back Squats – 3 Squat Cleans 2 Back Squats – 2 Squat Cleans “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65 Rest 3min 6min AMRAP: Run 800m MRX Run 600m Max Reps

Bench Press E3MOM 7 – 5 – 2 – 5 – Max reps 3 Rounds For Time: 12/10 Barbell Push-Ups MRX Push-ups 10 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 8 Box Jump Overs 24/20″ MRX 20/18 10 Ring Dips RX+ Strict MRX Bar Dips 120ft Bear Crawl RX+ 60′ Handstand Walk

3 Rounds For Time: 25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 20 WallBall Sit-Ups 20/14lbs RX+ GHD WallBall Sit-ups 20/14 MRX 20/10 15 WallBall Shots 20/14 to 10/9′ MRX 20/10 9′ 10 Toes to Bar 5 Pull-Ups RX+ Chest to Bar 1 Rope Climb 15′ RX+ Legless MRX 10′ Rest 3min After Each Round **Score

“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 1600m Run 15 Handstand Push-ups or 75ft Handstand Walk RX+ 15 Parallette Handstand Push-ups or 100ft Handstand Walk MRX 2/4″ rise or 50ft Handstand Walk or 5 Wall Walks 1200m Run 15 Deadlifts 800m Run 15 HandstandPush-ups or Handstand Walk (as above) 400m Run 15 Deadlifts 200m Run 15 Handstand

“FRAN” 21 – 15 – 9 Reps For Time: Thrusters 95/65lbs Pull-ups

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an

For Time: Buy In: 1200m Row or Run or 3km Bike Then a Couplet of: 10 – 8 – 6 – 4 – 2 Power Cleans 5 – 4 – 3 – 2 – 1 Muscle Ups MRX Burpee Chest to Bar Straight To a Couplet of: 5 – 4 – 3 – 2 – 1 Hang Squat Cleans 10

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats 2 Squat Snatch 2 Power Snatch to 2 Snatch Balance 2 Squat Snatch 1 Power Snatch to 1 Overhead Squat 1 Squat Snatch 1 Power Snatch to 1 Snatch Balance 1 Squat Snatch “Full Throttle 2” by DB 4 Rounds For Time: 40 Double Unders 4 Power Snatch 115/75

Back Squat & Thrusters E2MOM 4 Back Squats 4 Thrusters 2 Back Squats 2 Thrusters 1 Back Squat 1 Thruster 1 Back Squat 1 Thruster 12 – 9 – 6 Reps For Time: Thrusters 115/75 RX+ 135/95 MRX 95/65 Chest to Bar Pull-Ups MRX Pull-Ups REST 3min/Reduce Weight 24 – 18 – 12 Reps For Time: Thrusters 75/55 MRX 45/35