September 2016

WOD: A. Strict Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 6 minute AMRAP of: 3 muscle-ups (ring or bar) OR 3 chest to bar pull-ups and 3 dips 6 HSPU RX+ parallette HSPU (MRX 2″/4″ rise) OR 6 double KB or DB push press 24/16kg or 55/35# 9 toes to bar […]

WOD: A. Build up to a max load of the following cluster: 3 deadlifts to 2 hang cleans to 1 jerk E3MOM for 5 sets B. “The Final” For Time: 27 chest to bar pull-ups (MRX 27 regular pull-ups) then, 2 rounds of: 12 deadlifts 185/125 (MRX 135/95) 9 hang power cleans 6 jerks C. Core

WOD: A. Back Squat: 5 – 3 – 2 – 1 – 3 E3MOM B. For Time: 16 front squats 135/95 (MRX 95/65) 8 bar facing burpees 16/14 calorie row or 200m run 16 back squats 135/95 (MRX 95/65) 8 bar facing burpees 16/14 calorie row or 200m run 8 front squats 135/95 (MRX 95/65) 4

WOD: “JAG 28” For Time: 800m run 28 KBS 32kg/24kg 28 strict pull-ups 28 KB clean & jerk 32kg/24kg 28 strict pull-ups 800m run U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting

A. Front Squat: 6 – 4 – 2 – 2 – 2 E3MOM B. “Terrific Tabata” by DB Tabata goblet squats 32/24/16kg rest 1 minute Tabata push press 95/65 or 75/55 or 55/35 rest 1 minute Tabata front squat 95/65 or 75/55 or 55/35 rest 1 minute Tabata KBS 32/24/16kg rest 1 minute Tabata WBS

WOD: A. Bench Press: 5 sets of 5 1-1/2 reps E3MOM B. 15 minute AMRAP of: 20 pull-ups (MRX 10 pull-ups) 40 double unders (MRX 30 double unders) 400m row (MRX 300m row) 20 push-ups (MRX 10 push-ups) C. Core Development: 25 hollow rocks 1 minute high plank hold 25 hollow rocks 1 minute low plank

WOD: A. Power Clean: 3 – 3 – 3 – 3 – 3 E2MOM B. 10 rounds for time of: 200m run 5 bar facing burpees (MRX 3 bar facing burpees) 5 power cleans 145/100 RX+ 165/115 (MRX 105 /70) rest 1 minute after each round Score = total time minus 9 minutes of rest Check out Mason

TEAM WOD: In teams of two: 30 minute AMRAP of: 15 deadlifts 185/125 (MRX 155/105) 15 over the box jumps 24″/20″ (MRX 20″/18″) 15 GHD sit-ups (MRX 15 anchored ab-mat sit-ups) **Continuous 500m row** One athlete works on rounds and reps of deadlifts, over the box jumps and GHD sit-ups, while the other rows 500m. Once the

WOD: A. OHS: 6 – 4 – 2 – 2 – 2 E3MOM B. “Adios Amigos” 12-9-6- reps for time of: snatch 135-155-185/95-105-125 (MRX 95-105-115/65-75-85) muscle-ups (MRX 12-9-6 pull-ups and bar dips) *athletes are responsible for bar weight changes each round* C. Core & Shoulder Development: 1 minute L-sit hold on rings, parallettes, or floor 100m double KB

WOD: A. Push Press: 6 – 4 – 2 – 2 – 2 E3MOM B. “Deuce Deuce & a Caboose” For Time: 22 toes to bar (MRX 16 toes to bar) 22 clean & jerks 95/65 (MRX 75/55) 200m sprint (MRX 100m sprint) rest 4 minutes, then: For Time: 11 toes to bar (MRX 8 toes