Category: Uncategorized

A. Snatch grip deadlift5-5-5

B. “Dumbbell DT”

5 rounds for time:

12 DB deadlifts (35/50)

9 DB hang power cleans

6 DB Shoulder to overhead

Andrew

A. Midline

3 rounds, not for time:

:20-:40 hollow body hold

:20-:40 Superman hold

10 GHD sit-ups

B. “Fibonacci Friday”

AMRAP 20

2 wall walks

3 strict pull-ups

5 OHS (80/115)

8 box jumps

13 abmat sit-ups

Darius

A. Bike Intervals

For total calories:

3 x :20 on; :20 off

Rest 1 additional minute

3 x :40 on; :20 off

Rest 1 additional minute

3 x 1:00 on; :20 off(11 min total)

B. Row Intervals

For total calories:

10x :30 on; :30 off

C. Ski Sprint1 minute for max calories

Ethan

A. Every 2 minutes for 12 minutes (6 sets):

40 double unders

1 squat clean (start @65% and build)

*Score top weight

B. “Flight 828”

For time:

800m run

20 burpee box jump overs (20/24)

8 squat cleans (145/205)

Heather

A. Strict press 7-5-3-1

B. “JT”

21-15-9

Handstand push-ups

Ring dips

Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.He is survived by his father, John; mother, Carrie; and wife, Erin.

A. Back Squat 5RM Retest! (Compare to 7/26/21)

B. “Through the Wire”

AMRAP 15

12 single DB box step ups (35/50, 20”/24”)

8 toes to bar

200/250m row

A. E2MOM x 10 MIN

3 Muscle Snatch

2 Pause Overhead squat

1 Pause Snatch Balance

B. AMRAP 15

2 OHS 75/115

4 C2B pull-ups

8 Burpee Box Jumps

Jonah