0949:

WU: CDM
STRENGTH: DL
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80%
WOD: For time
• 15 12 9 power clean, pull up, thruster 95/65
• 1000 m run
• 9 12 15 thruster, pull up, power clean
GA: 12 9 6 power clean, pull up, thruster db or barbell – 800 m run 6 9 12

0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog.

STRENGTH:

  • DL 4×3@80% 2×2@90%
  • Push Press 4X5@80% 2X2@100% load

WOD: 10 minute amrap

  • 100 m run 2nd speed bump
  • 4 wall walk
  • 10 TTB

0922:

Coach Audi. 

WU: 10 burpees, 10 v-ups, 20 walking lunge steps

STRENGTH: DL 4X3@80%

WOD1: 3 minute Amrap

  • 6 Thruster 65/45
  • 6 LOTBB

Rest 3 minutes

WOD2: Death by thruster/BJ 10min cap.

  • 1 Thruster 115/85
  • 1 box jump 24”/18”

GA: Scale the load hit the reps.

0920: Bowen

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

 

Bowen

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box

 

GA:3 rounds,  400 m run,7 Below BW DL, 10 burpees, 10 jumping pull ups,  14 db single arm thruster, 12 box jumps

 

0897:

Scarlett says SIGN UP FOR THE OPEN!!!!!!! 

WU: Bergener WU X3

Take 10 minutes to find the right working wt. for 5 unbroken hang squat snatches (GA keep it light the add wt. in small increments) Pass the eyeball test.

WOD: 12 min EMOM

  • 5 hang squat snatch (post load)

STRENGTH: DL 4X5@75% 2min rest