Partner WOD 20/10/18

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Complete as many rounds as possible in 20 mins of:
5 Burpees
10 Box Jump, 24/20 in
15 Toes to Bar
1 Thruster, 60/42.5 kg

Teams of 2 Partner 1 Completes all movements whilst Partner 2 rests each round adding 1 rep to the thrusters.

Mustang 04/09/18

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In teams of 3:
Complete as many rounds as possible in 25 mins of:
100/70 Assault Bike Calories
100 Power Cleans, 62.5/40 kg
90/60 Assault Bike Calories
80 Push Jerks, 62.5/40 kg
80/50 Assault Bike Calories
60 Front Squats, 62.5/40 kg
70/40 Assault Bike Calories
40 Thrusters, 62.5/40 kg

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.

Everyone V Assault Bike 4/08/18

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In teams of 3:
7 mins to complete:
100 Assault Bike Calories
In remaining time AMRAP Clean & Jerk, 62.5/42.5 kg

3mins rest

As many reps as possible in 6 mins of:
80/60 Assault Bike Calories
In remaining time AMRAP Power Snatches, 52.5/35 kg

Rest 3mins

As many reps as possible in 5 mins of:
60/40 Assault Bike Calories
In remaining time AMRAP Thrusters 42.5/30 kg

Holiday Throwdown 20/17/18

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For time:
1 Power Snatch, 42.5/30kg
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes To Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jumps, 20 in
10 Wall Balls, 10/6kg
11 Kettlebell Swings, 24/16kg
12 Thrusters, 42.5/30kg

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