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Sunday (8/4)
WOD Prep:
* 2 Minutes Per Side
Strength:
Deadlift 5 x 3 @ 75%1RM
* Rest 2 Minutes Between Sets
** No 1RM%?: Go Slightly Heavier Than Last Week
* 20 Minute Time Cap
Conditioning:
For Time of:
25 Overhead Squats (95/65)
50 Shoot Throughs (Forward + Dip / Backward + Push-Up = 1 Rep)
25 Overhead Squats (95/65)
* 15 Minute Time Cap
Injury Prevention:
* Accumulate 2 Minutes
* 2 Minutes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
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Monday (8/5)
WOD Prep:
Squat Therapy 1 x 20
* Accumulate 2 Minutes
Strength:
Every Minute On The Minute For 5 Minutes:
High Bar Back Squat 5 x 2 @ 90%1RM
* Work Up To 90% 1RM In 15 Minutes For The EMOM
** No 1RM%?: Work Up To A Heavy Double In 15 Minutes
* 20 Minute Time Cap
Conditioning:
12 Minute AMRAP of:
Round 1:
1 Thruster (135/95)
8 Push-Ups
12 Air Squats
Round 2:
2 Thruster (135/95)
8 Push-Ups
12 Air Squats
Round 3:
3 Thruster (135/95)
8 Push-Ups
12 Air Squats
* Continue This Sequence By Adding (1) Thruster Every Round Until Time Runs Out
Injury Prevention:
A) Sampson Stretch 1 x 1 Minute Per Side
* Injury Prevention Is To Be Done On Your Own After Class
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Tuesday (8/6)
WOD Prep:
* 2 Minutes Per Side
Strength:
Press 3 x 5 @ 75% 1RM
* Rest 3 Minutes Between Sets
** No 1RM%?: Go Slightly Heavier Than Last Week
* 15 Minute Time Cap
Conditioning:
For Time:
10-9-8-7-6-5-4-3-2-1
* 12 Minute Time Cap
Injury Prevention:
A) Foam Roll Lats 1 x 30 Passes Per Side
* Accumulate 3 Minutes
* Injury Prevention Is To Be Done On Your Own After Class
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Wednesday (8/7)
WOD Prep:
* Accumulate 2 Minutes
Strength:
Every Other Minute For 7 Minutes (4 x 1 Heavy Single):
A) Snatch 4 x 1 @ 95%1RM
B) Clean & Jerk 4 x 1 @ 95%1RM
* Spend 8 Minutes Warming Up Each Movement Before The EMOM
** No 1RM%?: Work Up To A Heavy Weight To Use For The EMOM
* 30 Minute Time Cap
Conditioning:
5 Minute AMRAP of:
10 Inverted Row (Feet Elevated)
10 Lateral Box Jumps (24/20) (Feet Touch The Box Each Rep)
Injury Prevention:
A) Foam Roll Lower Back 1 x 30 Passes
B) Foam Roll Upper Back 1 x 30 Passes
C) Wheel Pose
* Accumulate 2 Minutes
* Injury Prevention Is To Be Done On Your Own After Class
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Thursday (8/8)
WOD Prep:
* 2 Minutes Per Side
Strength:
1 1/4 Front Squat 1 x 3 @ 83%, 1 x 3 @ 85%, 1 x 3 @ 87%1RM
* Rest 3 Minutes Between Sets
** No 1RM?: Work Up To A Heavy 3 Reps You Can Handle With Good Technique (Not 3RM)
* 20 Minute Time Cap
Conditioning:
5 Rounds For Time of:
15 Deadlift (115/75)
10 Toes 2 Bar
* 15 Minute Time Cap
Injury Prevention:
* 2 Minutes Per Side
B) Wall Slides 2 x 12
* Injury Prevention Is To Be Done On Your Own After Class
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Friday (8/9)
Injury Prevention:
* 2 Minutes Per Side
B) Foam Roll Lower Leg 1 x 30 Passes Per Side
* Injury Prevention Is To Be Done On Your Own After Class
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Saturday (8/10)
WOD Prep:
* 2 Minutes Per Side
Conditioning:
31 Minute Partner AMRAP of:
8 Thrusters (155/106)
6 Rope Climbs (15 Ft Ascent)
11 Box Jumps (30/24)
* 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 is total number of Repetitions Completed.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Injury Prevention:
A) Wall Split
* Accumulate 3 Minutes
B) Squat To Stand 2 x 12
* Injury Prevention Is To Be Done On Your Own After Class
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