PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the back
– 10 Passthroughs
Two Rounds:
– 200m Run
– 10 Downward Dog to Cobras
10:00 Rope Climb Practice
Five Rounds For Time (15:00 Cap)
– 400m Run
– 2 Legless Rope Climbs
– 250m Row
– 200m Run
– 10 Ring Rows
– 10 Pushups
– Mobility: Overhead Position
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
AMRAP – 15:00 @ 80%:
– 6 Pullups
– 8 Box Jump w/ step downs
– 20m Single Arm OH carry L
– 20m Single Arm OH carry R
– 20 Double Unders
Two Rounds w/ 3:00 Rest
– 250m Row Sprint
– 200m Run
– 10 Plank Lunges
– 10 Plank Samsons
– 10 Inch Worms w/ Pushup
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rest: 3:00
6:00 Cutoff
Scale: 50 Ring Pushups, 50 HR Pushups.
For Time:
– 20 Front Squat (185#/125#)
– 40 T2B
– 60 KBS (32kg/24kg)
AMRAP – 31:00
– 8 Thrusters (155/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30/24″)
Join us at 9 a.m. on Saturday, August 2 as we honor the heroes killed in action August 6, 2011 by completing the “31Heroes” WOD. Join our team and/or donate to the cause (funds for programs that provide support to families of all fallen military heroes—past, present, and future). You do not have to register to participate. If you do not register, we are asking that you donate $15 or any amount you can.
Try to pick a partner who has similar abilities as you. We will have 6 or 7 pairs WOD’ing at one time. We will have 2 or more heats depending on how many people come. We will be running rain or shine.
Thanks to everyone who has registered and/or donated to this cause!
“31Heroes”
AMRAP 31 Min.
As always, we will scaled and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps.
RSVP on Facebook and check back often as we will provide more updates as we get closer to the event.