

Friday, 31 July 2020
Strength: Bench Press 4 Sets X 7 Reps Conditioning: "DT" 5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks This Hero WOD is named in honor of US Air Force Staff Sergeant Timothy P. Davis, or "DT" as he was known. He was on his second deployment as a Joint Terminal Attack Controller when he was killed near Bagram, Afghanistan, of wounds suffered when his vehicle encountered an improvised explosive device.


Thursday, 30 July 2020
Conditioning: AMRAP 22:
1 Mile Run
Max Rounds of Cindy
*Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats Post-WOD:
Accumulate 150 Russian Twists
(:30 Second Hollow Hold Every Time You Break)


Wednesday, 29 July 2020
Strength: Take 15 Minutes to Build to a Heavy Hang+Power Snatch+OHS Conditioning: AMRAP 10:
50/35 Calorie Bike
100 DUs/150 Singles
Max Reps Power Snatch (115/85)


Tuesday, 28 July 2020
Strength: 4 Sets X 10-12 Reps
Barbell Row (or Cable Row)
Bicep Curls (DB or Cable) Conditioning: For Time:
27-21-15-9
Calorie Row
T2B


Monday, 27 July 2020
Conditioning: AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-in: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs


Friday, 24 July 2020
Strength: Bench Press 5 X 5 Conditioning: For Time: 70/50 Calorie Row 20 Bar Muscle-ups 40 OHS (95/65)


Thursday, 23 July 2020
Conditioning: AMRAP 20 200 Meter Run, 3 Box Jumps, 3 Power Cleans 200 Meter Run, 6 Box Jumps, 6 Power Cleans 200 Meter Run, 9 Box Jumps, 9 Power Cleans ... Add 3 Reps to Each Consecutive Round (RX Box 24/20, RX Weight 135/95) Post-WOD: On Front Room Machine 4 X 8-12 Reps Bicep Curls Lat Pull-downs


Wednesday, 22 July 2020
Core Work: 4 Rounds, Not For Time:
10 V-ups
10 Tuck-ups
10 Hollow Rocks
10 Arch Rocks Conditioning: 4 RFT:
30 DUs/60 Singles
25 Slamballs (30/20)
20 Burpees


Tuesday, 21 July 2020
Strength: Take 10 Minutes to Work up to a Moderate Complex:
2 Push Jerks Plus 1 Split Jerk (Off The Rack) Conditioning: 18 Minute AMRAP:
1-2-3, 2-4-6, 3-6-9, 4-8-12,...
Strict Press
Push Press
Push Jerk (75/55)
12/8 Calorie Bike (Between Each Round)
*Score = Last Round Completed + Current Round Reps


Monday, 20 July 2020
Strength: Back Squat 10-8-6-4-2 Conditioning: Every 2 Minutes X 5 Rounds:
7 T2B
5 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/14)