3-3-3-3+ Strict Press

WOD:
For Time:
50 T2B
50 Double DB S2OH (35/50)
20 T2B
20 WW

3-3-3-3+ DL

WOD:
10 min AMRAP:
15 DL (65/95)
10 Hang Power Clean (65/95)
20 MB Box Step Ups (14/20, 20/24)

HAPPY INDEPENDENCE DAY! Wear your red, white & blue!

"Hortman"
45 min AMRAP:
800M Run
80 Squats
8 Muscle-ups

 U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise.

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

For Time:
Thrusters 25-20-15-10 (Rx: 65/95, Comp: 75/1150)

*400m Run after each set of thrusters.

WOD:
5 RFT:
60 DU
15 C2B

Post:
10 min Team Row for Max Cals

4-4-4-4+ Strict Press

WOD:
5 min AMRAP:
10 HSPU
50’ Dbl DB Front Rack Lunge (35/50)

3 min rest

5 min AMRAP:
10 T2B
25’ HSW

Front Squat 4-4-4-4+

WOD:
8 min AMRAP:
8 Hang Squat Clean (Rx: 75/115, Comp: 95/135)
8 BBJO (20/24)

4-4-4-4+ Deadlift

WOD:
For Time:
50-40-30-20-10
Ab Mat Sit Ups
Double Dumbbell DL (35/50)

5-5-5-5+ Strict Press

WOD:
For Time:
14-12-10-8-6-4-2
Pistols
Ring Dips

-2 min rest-

56 C2B

5-5-5-5+ Deadlift

WOD:
3 RFT:
10 Wall Walks
30 Box Jumps (20/24)
10 DL (Rx: 155/225, Comp: 315/205)

10 Rounds for Max Cals:
1 min of Work
1 min of Rest

Midline Specific Work:
TABATA Med Ball Russian Twists
3 Rounds:
:30 Forward Plank Hold
:30 Superman Hold

1 min Side Plank R & L

215 Innocent Children Memorial WOD:

For Time:
215 DU
21 HSPU
5 Clean & Jerk (95/135)
21 Burpees
5 Clean & Jerk (95/135)
21 Lunges
5 Clean & Jerk (95/135)
21 Pull Ups
5 Clean & Jerk (95/135)
21 T2B
5 Clean & Jerk (95/135)
1,996 meter Run or Row

WE HONOUR the lives and spirits of the 215 innocent children who were recently discovered on the property of the Kamloops Residential School. EVERY CHILD MATTERS!

Click to learn more about the 215 Innocent Children Memorial WOD

5-5-5-5+ Front Squat

11 min AMRAP:
5 RMU
7 Front Squats (Rx: 75/155, Comp: 105/155)
9 Bar Facing Over Burpees

i1uvit Twist on Indy Event: “Minnesota Mash Up”:

For Time:
10 WB (14/20, 9/10’)
50 Ab Mat Sit Ups
20 WB (14/20, 9/10’)
40 SA DB OHS (Rx: 35/50, Comp: 50/70)
30 WB (14/20, 9/10’)
30 RMU
40 WB (14/20, 9/10’)
200 DU
50 WB (14/20, 9/10’)
10 SA DB C&J (35/50, Comp: 50/70)

**Ladies Comp: 10’ Line for WB

i1uvit Twist on Team Event “Snatch Ladder”:

12 min EMOM: 1 Snatch
3-3-3-3-3 Re-Grip Snatch Grip DL

8 min For Quality:
5 Strict T2B
25’ OH Single DB Carry R
25’ OH Single DB Carry L
8 Dball/Slamball/Medball/Sandbag DL