WOD

Bench Press, Toes to Bar, Shoulder to Overhead, Burpees

1) Bench Prss: 1RM. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s

METCON 
10 T2B
10 S20H (135, 95)
200 Meter Run

18:00 Cap

EXTRA CREDIT
Accumulate:
150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls

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Power Clean + Jerk, Back Squat, Burpees

STRENGTH
1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s.
2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00.

METCON
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees

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Rowing, Double Unders

Metcon:  
Partner WOD:
For Time with a partner:
Row 100 calories
Rest 1-2:00
300 Double Unders (Unbroken)/600 Single Unders (Unbroken)
Rest 1-2:00
Row 100 calories

Extra Credit:
Accumulate 100 Prone Double Leg Banded Leg Curls

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Handstand Push Ups, Rope Climbs

Metcon:
Rx+:
For time:
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set
Rx:
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs

Extra Credit:
10AMRAP of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.

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Front Box Squat + Accessory Work

STRENGTH
Front Squat Box Squat: 2RM. Rest 2:00

– Use a 13-15” Box.

METCON
4 Rounds for quality, but a fast pace.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.

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Hero WOD: Chesna

Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe.
Sierra 209 was Officer Chesna’s call sign
7/15/18 End of Watch

Metcon:
“Chesna” Partner WOD:
30 AMRAP:
Buy In: 209 Double Unders (split however)
Then, Remaining AMRAP:
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
*One athlete completes a full round at a time.

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Overhead Carry, Dips, Pull Ups & Goat Work

STRENGTH 
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
Minute 3: 10/6 Strict Pull-ups

METCON 

GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work

EXTRA CREDIT

DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls

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Power Clean & jerk, Back Squat, Deadlift, Wallball

STRENGTH 
1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s.

2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00

METCON 
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)

Extra Credit:

KB March: AMRAP 5 max steps. 

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Handstand Push Ups, Rope Climbs, Row, Kettlebell Swing, Toes to Bar

Skill:
Superset 5 sets of:
1) Handstand Push Ups: 6-8 reps, :45 rest
2) Rope Climbs (legless): 1-2 reps, :45 rest
Metcon:
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

Accessory Work:
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.

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Deadlift, Hang Squat Cleans, Burpee Box Jumps

Strength:
Touch & Go Deadlift: 6-8 sets working up to new 5RM. Rest 2-3:00.

Prep for Metcon!
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
Metcon:
6:00 AMRAP x 2, with 3:00 Rest between AMRAPs:
5 Hand Squat Clean (95,65)
5 Burpee Box Jumps (24,20)
Accessory Work:

Accumulate AMREPs in 5:00 of:
Sumo Banded Pull Throughs
** :15 RKC Plank between each set

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