OHS 7x2

7 min AMRAP: 3/3, 6/6, 9/9…
C2B
OHS (65/95)

Superset:
10-8-6-4-2 RMU
10-8-6-4-2 DL
1:30 Rest

For Time:
500m Row

Back Squat 10-8-6-4-2

4 RFT:
40 Wall Balls 14/20, 9/10 (Comp Height 10/11)
100 DU

12 min to work up in load on the Snatch Complex:
2 Power Snatch
2 Hang Power Snatch

2 Rounds: 2 min Max Reps
Power Snatch (65/95)
HSPU (Comp: SHSPU)
Strict Pull Ups
*2 min Rest between Rounds

15 min AMRAP:
12 Double DB Burpee Box Step Overs (20/24, 35/50)
18 T2B
400m Run

10 min For Quality:
16 Alt. Leg Double DB SLDL
16 Plank Push Ups
4 Strict T2B

3-2-2-1-1 of Complex
Squat Clean
Front Squat
Jerk

10 min AMRAP:
3 Squat Clean & Jerk (Rx: 105/155, Comp: 135/185)
5 BMU
10 BFOB

4-5 Rounds:
1 Max Rep set SHSPU
Right into:
1 Max Rep set Strict Press

-3 min rest between rounds-

Then:
15 min to build up in load on 5 rep Front Squat
3 min Max Rep Thrusters (65/95)

DL 5-4-3-3-3

For Time:
21-15-9-6-3
Box Jump Over (20/24)
DL (135/185)

7x Superset:
7 Barbell Bench
Right into:
50’ Double DB Front Rack Walking Lunge

2 Rounds on a Running Clock:
:30 Hollow Hold
:30 Superman Hold
:45 Side R Plank
:45 Side L Plank
1 min Rig Hang with Hollow/Tuck/L-Hold
1 min Forearm Plank
-2:30 Rest between Rounds

20 min AMRAP:
7 WW
200m Run
14 T2B
200m Run
21 C2B
200m Run

Snatch: 15 min to build up in the following complex:
Snatch Grip DL
Squat Snatch
Hang Squat Snatch
OHS

.com WOD:
3 Rounds of: 6 min for Max Cals & Reps:
:20 sec Max Cal Bike - :40 sec Rest
:20 sec Max Rep Burpee - :40 sec Rest
:30 sec Max Cal Bike - :30 sec Rest
:30 sec Max Rep Burpee - :30 sec Rest
:40 sec Max Cal Bike - :20 sec Rest
:40 sec Max Rep Burpee - :20 sec Rest

*No rest between rounds.

15 min work up in load on the movement variations in a superset:
5 Barbell DL
8-12 Sandbag/DBall/Medball Sumo DL
90 sec - 2 min Rest

12 min AMRAP:
15 T2B
15 DL (155/225)
15 Machine Cals

10-10-5-5-5 Front Squat

4 RFT:
12 BFOB
9 Squat Cleans (95/135)
6 BMU (Comp: 10 BMU)

For Time:
3 Rounds:
15 HSPU
60 DU

-1- min Rest-

3 Rounds:
30 Single DB Snatch (35/50)
60 DU

Post Leave 15 min:
3-3-3-3-3 Bench Press

One Class only 10-11:30am
HERO WOD: ANDY

For Time:
25 Thrusters (85/115)
50 Box Jumps (20/24)
75 Deadlifts (85/115)
1.5 Mile Run
75 Deadlifts (85/115)
50 Box Jumps (20/24)
25 Thrusters (85/115)

*50 min TC

***If you have a vest or ruck and your fitness supports it, wear it. 14/20

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.