July 2021

5min AMRAP: 5 Muscle-ups (ring or bar) OR 10 Chest to Bar Pull-ups 50 Double Unders OR 15 Box Jumps/Step-ups 24″/20″ rest 3 minutes 10min AMRAP: 50 Double Unders OR 15 Box Jumps/Step-ups 24″/20″ 10 T2B Core, Guns & Grip Development100m Plate Pinch Carry20 Plate Hammer Curls 100m KB Heavy Farmer’s Carry20 Plate Hammer Curls40 […]

For Time: (40min cap) 400m Run, Row or 1K Bike,Then,10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:-Deadlifts 225/155 RX+275/185 MRX185/125 -HSPU MRX HRPU Then,400m Run, Row or 1K Bike40 Kettlebell Swings 24/16 RX+32/24 MRX 20/12 400m Run, Row or 1K BikeThen,1 – 2 – 3 – 4 – 5

Overhead Squat Build Up 5×3 E3MOM **Building up to a 3RM** “NANCY” 5 Rounds For Time: (21min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & OHS Development 15 KB Dead Snatch (each arm)30 Barbell or PVC Sotts Press (snatch grip) 15 Evil Wheels30 Double KB OH Reverse Lunges, alt

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 8min AMRAP: 4 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 6 Push Press8 Front Rack Lunges, alt10 Wallball Sit-ups 20/14 MRX 20/10 Rest 3 minutes 4min AMRAP: 2 Sumo Deadlift High Pull 4 Push Press6 Front Rack Lunges, alt. 8 Wallball Sit-ups

2 Rounds For Time: (25min cap)15 Muscle-Ups MRX 15 Chest to Bar / 2nd Round 15 Dips 30 Calorie Row/Bike or 600m Run50 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ Core & Grip Development 2 Sets of: 200m Double KB/DB Farmers Carry 20 Weighted Sit-ups20 Plate Pinch Curls ****************************************************************************** Watch today as CFHSV athlete LJ Ray

2min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX 75/55 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Thrusters 5 Toes to Bar Rest 2min 2min AMRAP: 10 Hang Cleans 5 Over Bar Burpees Rest 2min 2min AMRAP: 5 Thrusters 10 Toes to Bar Rest 2min 4min AMRAP: 5 Power Cleans 5 Hang Power

Deadlift Build Up 5×3 E3MOM **Building up to a 3RM** 20min AMRAP: 60 Double Unders30 Russian Kettlebell Swings 24/16 RX+32/24 MRX20/12 15 Box Jump Over 24/20 RX+30/24 MRX Step-Overs OK7 Deadlifts 275/185 RX+315/215 MRX225/155 3 Rope Climb 15’ MRX 10’

“LOREDO” 6 Rounds For Time: (45min cap) 24 Squats 24 Push-ups24 Walking lunge steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar,

5 Rounds For Time: (35min cap) 10 Hang Cleans 135/95 RX+165/115 50 Double Unders MRX 95/65 20 Pull-ups RX+ Chest to Bar MRX Ring Rows 400m Run, Row or 1K Bike CFHSV Running & Endurance WOD: 3 x 400m run, rest 30 seconds between efforts rest 2 minutes 3 x 600m run, rest 30 seconds between efforts rest

5 Rounds For Time: (40min cap)20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9′20 Sumo Deadlift High Pull 75/55 MRX 65/4520 Box Jumps 24/20 MRX Step ups Okay 20 Push Press 75/55 MRX 65/4520 Calorie Row or Bike Rest 1 minute after each round *This is basically a Task Priority 5 Round/ Championship Fight Gone Bad* *Athletes