9-11-17


“Always Remember”

Teams of 2:

2001 Meter Row “Buy-In”
4 rounds:

9 Rope Climbs (15′)

11 Bear Complexes (115/80)

2977 Meter Row “Cash-Out”

Teammates alternate through the total work as they see fit. 
Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).
In this complex, stand up the power clean fully before starting the squat. Finish the both squats in full (stand to extension) before moving into the push jerk. Today we are to complete each movement in full before moving onto the next, as opposed to blending the movements together (such as a squat clean).

Note – If we are not comfortable bringing the bar from overhead to the back rack, complete the following complex:
Power Clean + Front Squat + Push Jerk + Front Squat + Push Jerk
Today is a day that we honor the fallen.

The 2001 meter row represents the year.

The 4 Rounds represents the four planes.

The 9 Rope Climbs represents the month.

The 11 Bear Complexes represent the day.

The 2977 meter row represents the lives lost.

45:00 cutoff

9-8-17

1) Snatch complex

2) conditioning 

“Snake bite”

21 – 15 – 9

Squat Snatches (95/65)
Chest to Bar Pull-Ups

9-6-17

1) power cleans

2) conditioning 

Frank the tank part 1

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
12 Deadlifts (185/135), 12 Barbell Facing Burpees

5:00 rest
Frank the tank part 2

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell Facing Burpees

5:00 rest
Frank the tank part 3

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell Facing Burpees

8-29-17


1) back squat

2) conditioning 

“All Fours” Part #1

In a 4:00 Window:

400 Meter Run

15/12 Calorie Assault Bike

15 Hang Power Cleans (95/65)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2

In a 4:00 Window:

400 Meter Run

12/9 Calorie Assault Bike

12 Hang Power Cleans (125/85)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3

In a 4:00 Window:

400 Meter Run

9/6 Calorie Assault Bike

9 Hang Power Cleans (155/105)

Max Lateral Burpees over bar in time remaining.

8-21-07


1) Snatch complex 

2) conditioning 

15:00 AMRAP

“Double dip”

50 Double Unders 
25/18 Calorie Bike 

15 Hang Squat Cleans (95/65)

****
2:1 singles
Double calorie if on red bikes