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    HERO WOD   For Time   3 Person Team   “Axis & Allies”   For Time: 100 Dumbbell Bench Press 22.5/15 150 Toe to Bar 200 Wall Balls 9/6   *Every 5:00, Including 0:00, Perform 150 Double Unders   All Work is Split evenly between partners   *While one partner is working, one…

    WOD   20:00 AMRAP   “Candy Land”   10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg 9 Power Snatch 43/30 8 Lateral Burpees over the Bar 7 Strict Pull-Ups   Active:   8/6 Echo Bike, 10/8 Assault or Bike Erg, 24/25 6 Lateral Burpees over the Bar 5 Strict Pull-Ups  …

  Strength   For Load   3.1×1 Tempo Strict Press Every 2:00 x 4 Sets 4 Reps @ 70%+   Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head WOD   16:00 EMOM:   “Jenga”   minute 1: 1/1 Turkish Get-Ups 24/16 minute…

  Strength   Testing:     Take 12:00 to Establish 3RM Front Squat   * Suggested Loading 3 Reps @ 70% 3 Reps @ 75% 3 Reps @ 80% 3 Reps @ 85% 3RM   Goal 3RM 90-95% of 1RM Front Squat WOD For Time:   “Chutes & Ladders”   400m Run 9-15-21 Front Squats…

    Strength   For Reps:   “Burned At Both Ends”   2x 8:00 AMRAP 2-4-6-8… Burpee Bar Muscle Up Box Jump Overs 24/20 Alt. Dumbbell Clean & Jerk 22.5/15   -4:00 rest b/t sets- *You will start fresh from the beginning on set 2.   Active: Option 1-: 1-2-3-4-5 Burpee Bar Muscle Ups Option…

  Strength   For Load:     Every 2:30 x 5 Sets 4 Segmented Deadlifts @ 70% *3 Seated Vertical Jumps after each set   The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up…

    OPEN GYM    

    HERO WOD   For Time   “Harper”   23:00 AMRAP 9 Chest-to-Bar Pull-Ups 15 Power Cleans 61/43 21 Air Squats 400m Run with 20/10     Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and…

    Strength   12:00 EMOM, “Siege of Troy”   For Time: 5 Sets 16 American Kettlebell Swings 24/16 200m Run 50ft (15m) Single Arm overhead Walking Lunge 200m Run 8 Strict Handstand Push-Ups -rest 1:00 b/t sets-   *You must switch arms @ 25ft (7.5m) Active:   For Time: 14 American Kettlebell Swings 20/12…

  WOD   10:00 EMOM 1 Snatch Pull + 1 Squat Snatch   Perform @ 70%+ of 1RM Snatch “Bison’s Blast”   We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover…