31 Heroes
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps

While Partner B performs:
400 meter Sandbag Run (45/25 lb) *we have 50 pounds bags but no 25’s, carry a 25 as a sub

Partners switch after each Run.

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.

The 31 Heroes workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

8am Endurance
Teams of 2

Last week we ran! This week we get some machines out AND RUN!
Wod 1-
20 Minute amrap
Run 800m together
with time remaining max calories on whatever machine you pick-one partner working at a time on the machine. switch out when wanted 5 burpees from both partners on every switch
Rest 5 Minutes
Wod 2- 20 minutes
Run 800 togehter
with time remaining max calories on a DIFFERENT machine than you used for wod 1. one partner working at a time on the machine, switch out whenever you want. 5 burpees when you switch

*Claim your machine BEFORE you start and thats the one you use when you get in, don’t decide to switch halfway through your run and take someone else’s machine

9am CrossFit
Warm up
Partners
Straight through with partner 200m run
100’ Walking Lunge Steps
20 Synchro KBS
Ring Rows (split)
20 Synchro KBS
50’ KB Lunge Steps
200m run

With a Partner, for time:
Run 1000m (together) The 4th Driveway on Byrd street on the left
100 KB Lunges 70/53lbs (split) 1
00 KB Swings 70/53lbs (split)
50 Muscle Ups (split)
100 KB Swings 70/53lbs (split)
100 KB Lunges 70/53lbs (split)
Run 1000m (together)
32 minute cap
KB may be held anyhow on the lunging. It one Kb.

Warm Up
1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)
THEN
AMRAP 5:00 (Steady Pace)
10 Jumping Lunges
5 Bar Facing Burpees
10 Med Ball Squat Cleans
5 Bar facing burpees

:10 Review
Pacing Burpees
“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.
FOOTWORK –
If stepping in, step in close to bar with dominate foot first, second foot up and half turn as you go over
bar. Accomplishing some of the rotation with the step or jump over the bar.

WOD
For Time – 12 min cap
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs (BIG SETS)

Strength

:30 Strength
Bench Press
Remind of shoulder blades back and down, hips under body (arch w/ butt on bench), elbows trace body, leg drive
5-4-3-2-1
Rest 2:00 between sets
Start at 70% 1RM and add weight each set, ending at a
heavy single.
Done AFTER the conditioning test.
:55 Cool Down
Twisted Cross

Warm Up
1:00 T-spine mash (Thoracic – upper back and lats)
1:00 PVC OHS Hold
Then,
Alternating EMOM 6:00 (2 rounds of each
10 Pause OHS, empty bar or PVC
12 Lateral Bar Burpees
50 Double Unders/Singles

Review
Double Under
Introduce Penguin claps by starting with power jumps (big jumps) and then hands pat the sides of your
hips twice while in the air.
With a rope, listen for the click click of your rope to help find the right rhythm.
Keep those hands near your hips.
Move rope through wrist and forearms.
Singles plus a double can help those learning to connect their double to another jump.
Focusing on jumping with control. Toes pointed down calves engaged.
THINK POGO STICK position NO pikes or donkey leg positioning today.
This skill takes time and is built rep by rep.

Snatch Positional Work
5 Snatch Pulls from Power Position
5 Snatch High Pulls from Power Position
5 Power Snatch from Power Position
5 Power Snatch from Hang
3 Power Snatch from the ground
3 Power Snatch PLUS OHS
3 Full Snatch
Work to WOD weight


WOD
On a 25 Minute Clock:
5 Rounds
100 Double Unders (if you didnt do 400 last week, dont jump into 500. this number can be adjusted)
10 Snatches 135/95lbs
then, in the remaining time:
Find a 1RM Hang Squat Snatch
Target Score: 15-20 minutes
Hang Snatch; may be above or below the knee, whichever the athlete prefers.
Allow power snatch only for safety purposes. If shoulder injuries prevent OH,
perform a 1RM Hang Squat Clean

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30 Steps with Glute Band above knees
THEN
3 Rounds (6 Minutes)
:90 Steady Row
:10 Hard Row
:20 Slow Row

Review
Let’s address positional awareness with the following:
-Set Up
-Mid Shin
-Long hang (knees)
-Power Position
THEN do 10 Empty Bar Tempo Pull Squat Cleans (5 second pull)
:15 Strength
Every 2 minutes for 14 minutes (7 sets)
3 Tempo Pull Squat Clean
Drop and reset between reps *
Start no heavier than 50% of your 1RM. May add weight each round if lift is flawless.

:35 WOD
AMRAP 12 Minutes with a partner:
YOU GO – I GO
10/8 Calorie Row, each
15/12 Calorie Row, each
20/16 Calorie Row, each
25/20 Calorie Row, each
Target Score: 1 round