SWOD:
Split Jerk
Work up to 75% of 1RM then do 3X5
add 5 lbs and do 1X5

WOD:
3 rounds for time of:
10 Pull-ups
20 front squats 75/55
20 push press 75/55
30 sit-ups

Announcement reminders:

*Thursday evening classes are now at 1730, all other days/times remain unchanged
*Saturday we are heading outside to play with the Be More Human Project
*If you want to show off your design chops and help us design our next shirt head over to our facebook page to get info on all of these announcements and more!

SWOD: Spend time with your coach on their favorite mobility

WOD:
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 Dumb Bell push jerks
*50/35 for all movements

Saturday we are stepping outside the box again and taking our work out outside! We are teaming up with the Be More Human Project, please RSVP to the event here

Athletes, Your power cleans in this WOD should be a touch heavier than normal today but nothing that sacrifices your form especially while doing the front rack walking lunges.  If you can’t keep and upright chest and a stable lunge you will need to do your workout with lower weight.

SWOD:
EMOM 10: 70% 1RM
1 Hang Clean
1 Clean
1 Jerk

WOD:
AMRAP 20
8 Power Cleans 155/105
8 Front Rack Walking Lunges 4EL 155/105
8 Alt Pistols 4EL
8 Box Jumps 24/20

SWOD:
Back Squat
Work up to 75% of 1RM then do 3X5
add 10 lbs and do 1X5

WOD:
5 rounds for reps of:
1 minute of box jumps, 24/20
1 minute of wall balls 20/14
1 minute calorie row

Rest 1 minute between rounds
*Score is total reps

Athletes, Your snatches today are full snatches.  Don’t rush these, take the time to get a good set up and make sure you are steady in the catch/bottom position before standing.  You can also use this day to work with your coach on technique if you find yourself missing reps or not happy with your performance.

SWOD:
Snatch
1X7@50%
2X5@60%
3X3@75%

WOD:
EMOM 15
Min 1-9 Burpees
Min 2- 7 Pull ups
Min 3- 5 OHS 75/55

Fight Tonight is teaming up with SOCKOR for 31 Heroes.
“On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.”

Please note a few logistics about this event:
*This event is open to DOD ID card holders ONLY
*Feel free to share this event with other DOD ID card holders
*Parking is available at Camp Kim
*No cameras will be allowed at the event, there will be a PAO there taking photos that will be shared after they are approved
*The USO has a location at Camp Kim that is available for children they REQUIRE an adult to be with the kids. If you would like to bring your kids please coordinate a schedule with other parents so that at least 1 adult with the kids at all times.
* We will be running this event in heats. There are 2 ropes for those that want to do RX and several pull up bars for teams that want to scale. We will likely run 4 RX teams per heat and 4-6 scaled teams per heat.
* There will be several variations to choose from for scaling, this event is more about honoring the 31 heroes lost with our community and less about putting RX next to your name.

Teams of 2
31 Min AMRAP
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off

This EMOM by design is a sprint.  The thrusters should be light enough that you can rep out 5/6, finish the sprint and have time to rest.  If you are running out of time to rest lower the weight or cut a rep but keep the same intensity.

SWOD:
Bench Press
work up to 80% 1rm then do 3X3

WOD:
EMOM 8
5 DB thrusters (50/35)
Sprint 25 M out and back
-Rest 3 mins-
EMOM 6
6 DB thrusters 50/35
Sprint 25 M out and back