On Saturday we will be doing the hero WOD “Steele”

On August 23, 2011, family, friends, and the United States lost a True American Hero when U.S. Army 1st Lieutenant Timothy J. Steele gave his life in combat while serving his beloved county in Afghanistan. He was struck by an IED while on foot patrol. Tim was assigned to the 2nd Battalion, 87th Infantry Regiment, 3rd Brigade Combat Team, 10th Mountain Division out of Fort Drum N.Y. He was a 2009 graduate of the United States Military Academy at West Point and US Ranger School. Tim’s military awards and recognitions are numerous and distinguished. He is survived by his wife( Meghan), daughter (Liberty), parents and 7 siblings.

Timothy Steele was one of your fellow CrossFitters, Erick Swenson’s brother in law. This means a great deal To Erick’s wife, Jess and Tim’s family.

Labor day there will only be two classes, 8:30 and 9:30AM

Monday
“Triplets”
AMRAP 7
Row 1K
20 Burpee Over Bar
Max Effort Power Clean and Jerks@205/140
+
Rest 5 min
+
AMRAP 6
Row 750
15 Burpee Over Bar
Max Effort Clean and Jerks@185/120
+
Rest 4 min
+
AMRAP 5
Row 500
10 Burpee Over Bar
Max Effort Clean and Jerks@155/105

Alpha – as written
Bravo – 155/105,135/95,115/80
Charlie – 135/95, 115/80, 95/65
Delta – 115/80, 95/65, 75/55

*Note: Percentage of weight should be around 80% for the first AMRAP, 70% for the second, and 60% for the 3rd. If you are new to clean and Jerks and are not comfortable with them you may do DB Ground to overhead.

Tuesday
A. Bar Muscle-Up Progression
complete both of these
Stiff Arm Banded Pulldowns in hollow position – 8 x 4 sets
Bar Muscle-Up Transition – 3 transitions x 4 sets, if you were able to do these last week make them a bit tougher by using a lesser band.

OR

B. Choose One:
Weighted Strict Chest to Bar Chin-Up or chin-up – 5-4-3-2-1, increase load each set, after completing you heavy single strip the weight and complete a max effort set.
Accumulate 15 Strict Chest to Bar Chin-Ups or Chin-Ups un-weighted, You may use a band
Accumulate 15 Partner Assisted Chin-Ups
Negative chin-Ups – 2-2-2-2-2, pause at parallel for 2-3 sec before completing the extension

B. “Chair Elevator”
1-2-3-4-5-6-7-8-9-10
Front Squat@165/110
200 Meter run after each set of squats

Alpha – as written
Bravo – 135/95
Charlie – 115/80
Delta – 95/65

Extra
Single Arm DB Rows – 8-10 x 3-4
Rear foot elevated banded pallof press – 10-10-10-10, top of the Bulgarian squat with knee bent

*Note: Squat percentage should be about 55-60% of your 1RM

Weightlifting Wednesday
A. Turkish Get-Up – Heavy 1
B. Deadlift
– Heavy 3
C. Bench Press – Heavy 5

Extra
Single Leg Deadlifts – 8-10 x 3-4
L-Sit or N-Sit – accumulate 2-3 min

Thursday
EMOM 20
Choose two movements and switch between them each min

*If you are not sure what to do I am sure the coach can help. Although you might not like what they give you 🙂

Friday
Team WOD
Row 10K(switch every 250)
If you are not rowing one of you will be holding a Double KB front rack@53/34, for :60 sec

Saturday
“Steele”
800 meter run
23 hspu
23 deadlifts@215/150
23 box jumps@24/20
23 pull-ups
run 800 meters
23 power clean@135/95
23 push press@135/95
23 burpees
23 front squats@135/95
run 800 meters

*weight and movements can be scaled as needed