August 2021

For Time: (35min cap) 1000m Run 10 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 16 Handstand Push-Ups or 8 WallWalks24 Pull-Ups MRX Ring Rows Rest 3min 600m Run6 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 12 Handstand Push-Ups or 6 WallWalks18 Chest to Bar Pull-Ups MRX Pull-Ups Rest 2min 400m Run4 Ground to Overhead 155/105 RX+ 185/125 MRX […]

Deadlift E2MOM 5 sets x 10 reps @ 50-60% 21 – 15 – 9 Reps For Time: (15min cap) Kettlebell Sumo Deadlift High Pull Kettlebell Swings Box Jump Overs Handstand Push-Ups MRX 2/4″ rise KB = 24/16kgs RX+32/24 MRX 20/12kgs Box Jumps = 24/20” RX+30/24 MRX 20/18” Handstand/Handstand Walk Development 20 Plank Shoulder Taps1min Handstand Hold5

Front Squats E2MOM 5 set x 10 rep @ 50-60% 12min AMRAP: 2 Power Clean 95/65lbs RX+115/75 MRX 75/55 4 Front Squats6 Front Rack Lunges (alt legs)40 Double-Unders 2 Over the Bar Burpees Core Development: 24 Reverse Rower Tucks 18 V-Ups12 Strict T2B3 min Low Plank Hold

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1 Rope Climb 15′ MRX 1×10’ Max Toes to Bar Rest 2min 2min AMRAP: Run/Row 200m or 0.5k Bike Max Chest to Bar Pull-ups MRX Pull-Ups Rest 2min 2min AMRAP: 200m Run/Row or .5k Bike1

E2MOM Build Up Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1 For Max Points/Reps 3min AMRAP: 25 WallBall Shots to Max Handstand Push-Ups RX+ Strict MRX 2/4”rise 2min rest 3min AMRAP: 25 WallBall Sit-ups to Max Strict Press 75/55 RX+95/65 MRX

For Time: (25min cap) 400m Run/Row or 1k Bike 50 Dumbbell Hang Snatch (25ea arm)400m Run/Row or 1k Bike50 Dumbbell Box Step-ups 24/20” MRX 20/18” 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm)400m Run/Row or 1k Bike50 Dumbbell Snatch/Ground to Overhead (alt arms) Dumbbells = 50/35lbs MRX 35/20lbs Core & Snatch Development 30 Evil Wheels30 Barbell or PVC Sotts Press (snatch grip) 30

HERO WOD “JOSH” For Time: (16min cap) 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups MRX Ring Rows 15 Overhead Squats30 Pull-ups MRX Ring Rows 9 Overhead Squats18 Pull-ups MRX Ring Rows *Compare to 18 Aug 2019 & 5 Oct 2014* U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22,

20min AMRAP: 12/10 Calorie Row/Bike or 200m Run 10 Deadlifts10 Over the Bar Burpees10 Wallball Sit-Ups or 10 Toes to Bar Wallballs = 20/14lbs MRX 20/10Barbell = 225/155 RX+275/185 MRX 155/105 Guns & Core Development 5 Skin the Cats10 Plate Pinch Curls (two plates) 1min High Plank Hold15 DB Hammer Curls20 Band Pull-Aparts1min Low Plank Hold25 Barbell Curls-30 Plate

Chipper For Time: (30min cap) 1200m Run/Row or 3k Bike 60 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 50/40 Barbell Push-Ups MRX Push-ups 40 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows 30/20 Ring Dips RX+ Strict MRX Bar Dips 20 Kettlebell Goblet Squats 10 Ground to Overhead 155/105 RX+185/125 MRX115/75 5 Wall Walks RX+ 50′ Handstand Walk

Split Jerk E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 6 Split Push Press 135/95 RX+165/115 MRX 95/656 Over the Box Jumps 24/20” RX+30/24 MRX 20/18” Rest 3min 3min AMRAP: 6 Split Jerk (alt) 12 Box Jumps Rest 3min 3min AMRAP: 6 Shoulder to Overhead36 Double Unders