Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs
August 13, 2018

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10

Front Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m

BTWB

Photo by @robcwilson

Community Discount
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Virtuosity and the Two-Inch Squat Drill

Results

Results cont

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August 11, 2018

Team WOD: 31 Heroes

31 Heroes

Complete as many rounds as possible in 31 mins of:
8 Thrusters (155#/105#)
6 Rope Climbs, 15 ft
11 Box Jumps (30″/24″)

This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will run 400m with a bumper, (45#/25#). Once Partner 2 returns from the run, Partner 1 will grab the bumper and begin their 400m, while Partner 2 continues work wherever Partner 1 left off.

This WOD is to honor the 30 men and one dog that gave their lives for our country on Aug. 6, 2011. It is 31 minutes long: one minute in remembrance of each hero. Rep scheme is 8-6-11: the date of their sacrifice. Finally, this is a partner WOD because these men were from multiple branches of our military, working together as a team.

BTWB

Photos by @robcwilson

Our annual tradition of 31Heroes continues this year with a light but dedicated group. This tough partner workout is constant work for 31 minutes to honor the 30 men and 1 service dog who died in service to our country.

Update Show: 2018 Games – Women’s Recap

Results

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August 10, 2018

Handstand Push-up and Handstand Walk Practice & Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

Handstand and Handstand Walk Practice

Handstand Push-ups
Handstand or Handstand Walk

This is not a timed workout.

BTWB

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 AbMat Sit-ups
70 Burpees

BTWB
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August 9, 2018

Shoulder Press 3-3-3-3-3 & 5 RFT: Push Press, Toes-to-bars and Ball Slams

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Push Press, Toes-to-bars and Ball Slams

5 rounds for time of:
12 Push Press (115#/75#)
10 Toes-to-bars
8 Ball Slams (30#/20#)

BTWB
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August 7, 2018

Lifting: Bench Press and Bent Over Barbell Rows & FT: Wall Balls and Muscle Ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set
* Alternate lifts each set

BTWB

FT: Wall Balls and Muscle Ups

For time:
50 Wall Balls (20#/14#)
10 Muscle Ups
40 Wall Balls
8 Muscle Ups
30 Wall Balls
6 Muscle Ups
20 Wall Balls
4 Muscle Ups
10 Wall Balls
2 Muscle Ups
* Scale to BMU or Strict pull-ups

BTWB

Photo by @robcwilson

Results

Results cont

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Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders & Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

Advanced RX Class:

Alt EMOM 12 mins: Power Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders

BTWB

Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

For time:
15 Power Snatches (135#/95#)
30 Ring Dips
15 Power Clean & Jerks (135#/95#)
30 Pull-ups
15 Thrusters (135#/95#)

BTWB

Photo by @robcwilson

Results

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