(479) 644-8108

Wednesday Aug 31

WOD

Strength
EMOMx15 climbing
1-5 1 Hang Power Sn + 1 Snatch Balance
6-10 1 Power Sn + 1 OHS
11-15 1 Snatch *Heavy as possible

Conditioning
AMRAPx7
7 Power Cleans 155/105
7 Lunges

Monday Aug 29

WOD

Strength
Shoulder Press
1-1-1-1
Push Press
1-1-1-1
Jerk
1-1-1-1

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of
Alt DB Snatch
TTB

**Choose load. Should be fast and TnGO

Sunday Aug 28th

WOD

“Mexican Jumping Beans”
10 Squat Cleans, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
RX1 – 155/105 Rx2 – 135/95 RX3 – 115/85

-compliments of CFNE

FX
5 Power Cleans + 5 Front Squats 20 II attempts 80 singles
4 Power Cleans + 4 Front Squats 20 II attempts 60 singles
3 Power Cleans + 3 Front Squats 10 II attempts 40 singles
2 Power Cleans + 2 front squats 10 II attempts 20 singles
1 Power Clean + 1 front squats 5 II attempts 10 singles

Saturday Aug 27th

WOD

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

DVB

For time:
Run 1 mile with a 20/14. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20/14. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20/14. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

*You may complete this workout as a team. If done as a team both athletes must run the full distance and share the carrying of the ball.

Friday Aug 26

Rest Day! Closed

Great job to all who completed Randy, Isabel, and Loredo. It was a tough cycle.

Thursday Aug 25th

WOD

"Isabel"
30 Power Snatches 145/95

or

"Randy"
75 Power Snatches 75/55

10:00 Cap

Skill Work 10:00

HS walks, HS PU, Butterfly PU, II Unders

For time
21-15-9 reps of
Deadlifts 225/155
GS Box Jumps 24/20
10:00 cap

Wednesday Aug 24th


U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters