 Strength 1:
10:00 EMOM 5 - 10 HSPU – Even Min 5 - 10 Strict Pull ups – Even Min Strength 2: 10:00 EMOM 2 reps Back Squat @ 80% MetCon: 21-15-9 Hang Squat Clean Calorie Row Strength Class: Part 1: 15:00 EMOM 3 Reps 1st min: OH Squat 2nd min: Snatch Balance 3rd min: Squat Snatch Part 2: Max UB Strict TTB x3 Max UB TTB x 2
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 Strength
10:00 EMOM 3-7 Strict Toes to Bar MetCon: 50 Cal. Row 35 Wall Ball (20/14) 50 Pull-Ups 35 Wall Ball (20/14) 50 Cal. Row Strength Class: 10:00 EMOM 3 Reps Bench Press @ 75% 10:00 EMOM 3 Reps Each Side DB Row Weighted Muscle ups 3x Max L-Sit hold  Nukes
8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times and reps completed for each exercise to comments. U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.  Strength:
4 Reps 10:00 EMOM Front Rack Lunge @75 % MetCon 1: 3 Rounds 1:00 Max Double Unders 1:00 Max HSPU MetCon 2: "Elizabeth" 21-15-9 reps of: Clean (135/95) Ring dips  Strength
10:00 EMOM 3 Reps Shoulder Press @ 75% Metcon 1: 8:00 AMRAP Fat bar C&J (110/70) Teams of 3. 1 teammate at a time must run and collect 1 piece of equipment (4 collars, 2 bars, & 4 weight plates [2 - 45’s, 2 - 25’s RX & 2- 25’s, 2 – 10’s] until all is brought back to starting line. At which point the team must complete AMRAP of Clean & Jerk (110/70) until the 8:00 time cap is reached. Once an athlete releases their grip on the bar they may not complete another rep until another athlete has completed at least 1 good rep. MetCon 2: 30 – 20 -10 DB Snatch (65/45) Sit Ups  Strength:
15:00 to Find 1RM Weighted Pull up MetCon "Cindy" 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Squats  Strength:
15:00 to Find 5RM Jerk MetCon 20 minute AMRAP of: 400m Run 3 HSPU 6 C2B Pull Ups 9 KB Swings (75/55) Strength Class: Part 1: 15:00 EMOM 3 Reps 1st min: OH Squat 2nd min: Snatch Balance 3rd min: Squat Snatch Part 2: 7:00 EMOM: 6 Unbroken Ring Dips  Strength
15:00 to Find 5RM Snatch MetCon 1: 10 thrusters 135/95 50 double unders 8 thrusters 135/95 40 double unders 6 thrusters 135/95 30 double unders 4 thrusters 135/95 20 double unders 2 thrusters 135/95 10 double unders MetCon 2: 5:00 Max Burpees Strength Class: Back Squat 3 x 5 @ 77.5% 10:00 - Strict Muscle up work Max UB Strict TTB x3 Max UB TTB x 2  Sheri's Team won the Canadian National Ringette Champion. Way to go Sheri!
Strength: 15:00 to Find 5RM Deadlift MetCon : “Christine” 3 Rounds 500m Row 12 Body Weight DL 21 Box Jumps (24/20)  Strength
15:00 to Find 5RM Front Squat MetCon 100ft Zercher Lunges (110/70) 200ft Sled Pull (180/135) 100ft Zercher Lunges (110/70) |
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