August 2022

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or 0.5k Bike / P2 – 200m RunP1 – 10 Push-ups / P2 – High Plank HoldP1 – High Plank Hold / P2 – 10 Push-UpsP1 & P2 – 20 Partner Passing Wallball Sit-ups P1 […]

Cluster Build Up = E3MOM x 5 3 Power Snatch to 3 Hang Power Snatch 5 Rounds For Time: (25min cap) 12 Dumbbell Snatch (alt arms) 10 Toes to Bar1 Power Snatch2 Hang Power Snatch Dumbbell Weight = 50/35 MRX 35/20lbsBarbell Weight = 135/95 RX+185/125 MRX 95/65lbs Guns & Stretching Development 2×20 DB Hammer Curls20sec each

“What Girl is It” by DB For Time: (35min cap) 200m Run15 Overhead Squats15 Toes to Bar250m Row15 Thrusters15 Pull-Ups400m Run15 Deadlifts15 Handstand Push-Ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 15 Sumo Deadlift High Pulls200m Run15 Squat Cleans 15 Ring Dips MRX Bar Dips250m Row15 Kettlebell Swings

Back Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans Rest 3min 6min AMRAP: Run 800m MRX Run 600m Max Reps Hang Squat Cleans Barbell Weight = 115/80 RX+155/105 MRX 95/65lbs **Athletes can start with either

Cluster Build Up = E3MOM x 5 3 Push Press to 3 Split Jerk 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 6 Over the Bar Burpees Rest 2min 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 12/9 Barbell Push-Ups MRX Push-Ups Rest Exactly 2min / strip barbell “FINISHER”1min Max Reps

HERO WOD “DONNY“ 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch jump opening hips) *compare to Aug 23, 2020; May 20, 2018; Oct 13, 2013* U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st

Hang Power Snatch Build Up E2MOM 10 – 8 – 6 – 5 – 4 – 3 – 3 2 Rounds For Time: (18min cap)30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs20 Handstand Push-Ups or Barbell Shoulder to Overhead MRX 2/4” Rise10 Hang Power Snatch 115/75 135/952 Rope Climb 15’ RX+ Legless MRX 2×10’ / 1×15′ Barbell Weight =

Benchmark WOD “KELLY” 5 Rounds For Time: (45min cap) 400m Run 30 Box Jumps 24/20″ MRX 20/18”30 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9’ **compare to Aug 21, 2020; Jun 22, 2019; Aug 12, 2018; Aug 11, 2016** Core Development & Stretching 30 Right Knee to Left Elbow Plank Tucks 30sec Butterfly Stretch x

HERO WOD “CG-6535″ 4 Rounds For Time: (40min cap) 400m Run/Row 65 Air Squats35 Burpee Pull-ups MRX 35 Burpees / 35 Ring Row The tragic crash of U.S. Coast Guard Helicopter 6535 on February 28, 2012 resulted in the deaths of Lt. Cmdr. Dale Taylor, Lt. j.g. Thomas Cameron, Chief Petty Officer Fernando Jorge, and Petty

Sumo-Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 9min AMRAP: 11 Sumo Deadlifts9 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs11 Box Jump Overs 24/20 RX+30/24 MRX 20/18 Barbell Weight = 185/125 RX+225/155 MRX 135/95lbs *Can use Hands on Box Jump Overs* Core & Flexibility Development 20 Hip Extensions2x20sec Couch Stretch20