For Time: .com WOD
10-8-6-4-2:
Cleans (Rx: 115/165, Comp: 155/225)
Chest-to-wall SHSPU

Post:
For Quality.
6-5-4-3-2:
Pick One: RMU, SRMU, BMU, Jumping BMU, SPU, light band SPU, HARD Recline Pulls

*8 BBJO after each set

12 min Clock: 12 Rounds:
:30 Hard
:30 Recovery

12 min AMRAP:
12 Power Snatch (65/95)
12 Cals on Machine

12 min EMOM of the complex:
3 DL
2 Hang Squat Clean
1 Jerk
*add load every 3 min of the EMOM

WOD:
2 RFT:
21 DL (RX: 75/115, Comp: 95/135)
15 Hang Squat Clean (RX: 75/115, Comp: 95/135)
9 Jerks (RX: 75/115, Comp: 95/135)
75 DU

Back Squat 6-5-4-3-2

9 min AMRAP:
20 Goblet Single KB Box Step Ups (35/53, 20/24)
15 T2B

20 min AMRAP:
40 Wall Balls (14/20, 9/10)
40 Single Alt Arm DB Snatch (35/50)
40 Pull Ups
400m Run

For Time:
21-18-15-12-9-6-3:
Double DB Thrusters (35/50)
Box Jumps (20/24)

On running Clock: 6 min
1 min Farmer Hold
1 min Forearm Plank Hold
1 min Farmer Hold
:30 R/L Side Plank
1 min Farmer Hold
1 min Hollow

9/11 Memorial WOD:
9 RFT: (September)
11 Hang Power Snatch 65/95 (11th)
38 DU (343 NY Firefighter deaths on 9/11)

Post WOD:
5 min Max Rep SHSPU

Teams of 2:
24 min AMRAP: You Go/I Go:
60 Cal Row
50 Deadlifts (Rx: 105/155, Comp: 125/185)
40 C2B
30 T2B
20 BFOB
10 Squat Clean & Jerk Rx: (105/155, Comp: 125/185)

Tag hands between all transitions!

Superset Strength:
16-14-12-10-8-6:
Barbell Bench Press
right into:
Front Rack Double DB Walking Lunge Steps
2 min Rest

6 min AMRAP:
10 Heavy KB Swings
10 Hollow Rocks

10 min AMRAP of Cindy (Score 1)
at 10 min Mark:
1 Mile Run
*Score 2: Mile Time

15 min AMRAP:
10 BMU
10 Double DB Burpee DL (35/50)
10 Double DB Step Back Lunge (35/50)
10 Double DB Box Step Ups (35/50, 20/24)

Post: Double DB Bench Press 10-10-10-10-10

17 min to work up on the complex of:
From the floor:
1 Strict Press
2 Push Press
3 Push Jerks

7 min AMRAP:
50 DU
8 S2OH (105/155)

7x3 3 Second Pause Front Squats

12 min AMRAP: 3/3/3, 6/6/6, 9/9/9…ladder by 3’s
KB Goblet Squat (35/53)
KB Russian Swings (35/53)
Lateral Burpee Over KB

DL 5-5-5-5-5

For Time:
50 T2B
50 DL (155/225)

Holiday Schedule: 1 Class ONLY at 10-11:30 AM

HERO WOD

7 RFT:

400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015.