31 Heroes 18/08/18

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In teams of 2, complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 30/24 in

Partner 1 will perform the work listed above. Partner 2 will Sandbag Run 400 m. Once Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400 m, while Partner 2 continues work wherever Partner 1 left off.

Continuous 400m Run with Sandbag, 45/25 lbs. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Fire breather 16/08/18

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For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Ironing Board

Strength
Strict Press 7-7-7-7

Conditioning
3 rounds for time of: Run,
800 m
20 Handstand Push-ups
15 power Snatches 35/25

“Death By” 14/08/18

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Strength
Power Clean 3-3-3-3

Conditioning
With a continuously running clock perform:
1 Hang Power Clean, 62.5/40 kg and 1 Burpee in the first 1 min
2 Hang Power Cleans, 62.5/40 kg and 2 Burpees in the second 1 min
3 Hang Power Cleans, 62.5/40 kg and 3 Burpees in the third 1 min …
Continuing this for as long as you are able.

Rich 11/08/18

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For time:
13 Squat Snatches,70/47.5kg
— then —
10 rounds of:
10 Pull-ups
Sprint, 100 m
— then —
13 Squat Cleans, 70/47.5kg

Bravo 10/08/18

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Complete as many rounds as possible in 20 mins of:
Ski Erg 250/200m
Farmers Walk (Kettlebell), 48/32 kg,
100m Sled Push, 80/60 kg, 25 m
Handstand Walk, 15m
5 Muscle-ups

Jump City 09/08/18

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For time:
Run, 800 m
80 Double Unders
21 Hang Power Cleans, 61/43kg
— then —
2 rounds of:
Run, 400 m
40 Double Unders
15 Hang Power Cleans, 61/43kg
— then —
3 rounds of:
Run, 200 m
20 Double Unders
9 Hang Power Cleans, 61/43kg

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