WOD

3 Rounds of

2 min Max Effort on Ski Erg

2 min Max Effort on Assault Bike

2 min Max Effort on Erg

2 min Rest

Strength: Snatch - 6x2 at 75%

Accessory: Snatch Grip DL - 3x10 at 60%

For Time:

12-9-6

Hang Power Snatch [95/65]

Ovhd Squat

Strength: FS - 5x5 at 80%

Accessory: 30 Weighted Bulgarian Split Squat*

*30 ea leg - yea that's right

WOD: 5 RFT

10 Slamballs

10 V-Ups

10 Push-Ups

10min AMRAP

100m Sprints*

*Jog back to start and go again - the jog back is your active recovery

Rest 2min then

10min AMRAP

1 Rope Climb

5 HSPUs

30 DUs

Strength: C&J - 5x3 at 70%

Accessory: Sots Press - 5x5

For time:

21-15-9

Calorie Row

DB Snatch [50/35]

12 min Alternating EMOM

Odd: 14 Pistols*

Even: 10 Ring Dips

*7 ea leg

For time:

550m Run

30 DL [185/135]*

550m Run

20 DL [225/155]

550m Run

10 DL [255/175]

*DL weight can be scaled up or down, but the weight must go up every round.

Strength

BS - 4 x 10 (65 - 70%)

6 min EMOM

1 Bear Complex [135/95]*

Post WOD Accessory

200m Farmers Carry [70/53]**

*Bear Complex is:

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**Farmers carry is supposed to be heavy - you should not be able to go 200m without stopping.

Bring your ropes...

Image result for ghost

31 Heroes

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed below as an AMRAP. Partner 2 runs 400m with a sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

31 min AMRAP

8-6-11 reps in memory of the 31 Heroes who made the ultimate sacrifice on August 6, 2011
8 Thrusters [155/105]
6 Rope Climbs [15 ft. ascent]
11 Box Jumps [30/24]

The Heroes

Army Sergeant Alexander J Bennett

Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL

Chief Petty Officer, SEAL Brian R Bill

Air Force Para Rescue Tech Sergeant, John...

Read more