WOD

Strength: mixed stamina squats

Alternating OTM for 12 min

Odd mins: 2 front squats

Even mins: 4 back squats

(all @75% of 3RM back squat)

Metcon: "Hit and Run"

3 rounds of

400m run

24 alternating DB power snatches (50/35#)

21 single DB (F. rack) squats (50/35#)

Metcon: "Dottir"

12 bar muscle-ups

21 deadlifts (225/155#)

9 bar muscle-ups

15 hang power cleans

6 bar muscle-ups

9 shoulder-to-overhead

Virtuosity Training:

4 x 200m farmer carry (choose a challenging KB wt)

Plus 1 min plank hold accumulation between sets

Metcon: "31 Heroes"

AMRAP in 31 min (in pairs) of

8 thrusters (155/105#)

6 rope climbs (15')

11 box jumps (30/24")

(Athlete A does reps while B caries a KB (53/35#) 400m however they choose)

Note: This workout is named in honor of the 31 service members, including Navy SEALs and a K9 who died in a helicopter crash in Afghanistan on 8/6/11.

Strength/skill: power clean

10 (touch-and-go)

Metcon: "Blockbuster"

In 5 min

Buy-In 35/25 cal bike or 40/35 cal row

AMRAP of "The Chief*" (135/95#)

---- 5 min rest ----

In 5 min

Buy-In 25/18 cal bike or 31/25 cal row

AMRAP of "The Chief" (155/105#)

---- 5 min rest ----

In 5 min

Buy-In 15/10 cal bike or 19/15 cal row

AMRAP of "The Chief" (175/125#)

*1 round of "The Chief" = 3 power cleans, 6 push-ups, 9 air squats

Strength: push jerk

3-3-3-3-3

(building to heavy for the day in 20 min)

Metcon: "2018 WZA On-line Qualifiers 4"

AMRAP in 16 min of

Devil presses (50/35#)

DB step-ups (24/20")

2/2, 4/4, 6/6, 8/8, 10/10...

Strength: deadlift

Heavy sets of 6, 4, and 2 reps

Metcon: "Optimus Prime"

AMRAP in 7 minutes of

Wall balls (20/14#)

Plus 5 deadlifts (225/155#) OTM

(start w/ wall balls, score = total WB reps)

Metcon: carry/machine superset

Alternating OTM for 10 min

Min 1: 30 sec AMDAP farmer carry (70/53#)

Min 2: 30 sec AMCAP row/bike/ski

Skill/strength: untimed gymnastic complex

1:30 light machine + muscle-ups, kip drills or strict pull-ups

1:30 light machine + strict HSPUs

1:30 light mach + M-Us, drills or strict P-Us

1:30 light machine + strict HSPUs

1:30 light mach + M-Us, drills or strict P-Us

Metcon: “Monkey Business”

4 rounds of

400m run

20 alt DB hang clean and jerks (50/35#)

15 chest-to-bar pull-ups

Strength: mixed stamina squats

Alternating OTM for 12 min

Odd mins: 2 front squats

Even mins: 4 back squats

Skill/strength: snatch complexes

OTM, 5x

3-position muscle snatch

3 overhead squats

---- 1 min rest ----

OTM, 7x

1 power snatch

1 overhead squat

1 squat snatch

(all @72% of 1RM squat snatch)

Metcon: "Rocket Power"

21 bar-facing burpees

21 power snatches (115/85#)

15 bar-facing burpees

15 overhead squats

9 bar-facing burpees

9 squat snatches

Metcon/strength: "Scooter"

In 35 minutes

A. AMRAP in 30 minutes (in pairs, alternating rounds) of

30 double-unders

15 pull-ups

15 push-ups

100m run

B. In 5 minutes Find 1RM partner deadlift

Note: This workout is named in honor of police Sgt. Scott Lunger, of Brentwood, California, who was shot while on duty in July, 2015.

Skill/strength: clean pull + HC high pull + HPC complex

7 sets of

> 1 clean pull

> 1 hang clean high pull

> 1 hang power clean

(building to moderate/heavy for the day, focusing on form)

Metcon: "Assault on DT"

5 rounds of 200m run

12 deadlifts (155/105#)

9 hang power cleans

6 push jerks