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9min AMRAP of:
7 Ring Dips
7 Slam-balls 40/30
7 Hollow Rocks
7 Shoulder Press 75/55 (no rack)
8min EMOM of:
Odd: 12 Dead ball G2OS 40/30
Even: 15 Front Squat
*Score is weight used in Front Squat
11min AMRAP of:
8 Supinated Ring Rows
6 Single Arm P Cleans 3 ea side – Hand/KB must stay under chin 53/35
4 Jumping Candlesticks
2 Devil Press 50/35
For time:
100 DU
80 Alt DB P Snatch 50/35
60 AKBS 53/35
40 T2B
20 P Cleans @ 60% of 1RM
Cash-out: 800m run
This must be squat clean
For time
10-8-6-4-2
Push up
S2OH 115/85 (no rack)
Pull up
Cash-out: 30 Sledgehammer Strikes 10/8
*Athletes will need to run back to the gym to see their time/score*
12min AMRAP of:
9 Wall-ball 20/14
9 Hollow Rocks
9 Burpees
9 G2OH 95/65
2 RFT of:
400m run
11 DL @ BW
17 Box Jumps 24/20
4 RFT of:
15 Mountain Climbers (foot must come to side of hand)
6 DB OHS Right Arm 50/35
15 Weighted Russian Twists 25/15 plate
6 DB OHS Left Arm 50/35
Can be any clean and any jerk.
12min AMRAP of:
2 Strict HSPU
20 Sit-up
4 HSPU
40 DU
For time:
Cash-in: 135 Air Squats
Then, 4 Rounds of:
8 Bar MU
20 Power Clean
20 Front Squat (no rack)
Rx: 115/85
Cash-out: 102 Sit-ups
(ET: 25-40min)
With a running clock, as fast as possible complete the prescribed work. Perform the buy-in of 135 Air Squats before moving on to 4 rounds of 8 Bar Muscle-Ups, 20 Power Cleans, and 20 Front Squats. To finish the workout, perform the cash-out of 102 Sit-Ups.
This tribute workout is dedicated to all the innocent souls who died, the thousands of people injured, and those who lost their homes and properties in the explosion that rocked the city of Beirut on August 4, 2020.
The blast was linked to a large supply of explosive material, stored in a warehouse at the city’s port.
The rep scheme signifies:
– 135 Squats for the people who lost their lives at the time
– 4 rounds for the day of the explosion
– 8 Bar Muscle-ups for the month of the incident
– 20/20 reps for the year
– 102 sit-ups for the missing people* (the count has gone up since the WOD was written)
**CAP TIME: 45min**