20170819

20170819:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 1×60, 1×70, 1×80, 1×85, 1×90, 1×95
2) Clean & Jerk: 1×60, 1×70, 1×80, 1×85, 1×90, 1×95
3) Front Squat: 2×60, 2×70, 2×80, 2×85, 1×90, 1×95, 2×85
4) Halting Snatch Pull (Pause Just Below knee & at Power Position): 5×65, 5×75, 3×85, 3×90, 3×85

WOD (10:00 AM)
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

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 above. Partner 2 runs 400m with a sandbag (45/25). 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.

Comp:
1. Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

2. Conditioning
“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

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