September 2017

“The Timed Twisted Total” by DB For Total Loads Tallied: Back Squat – 2-2-1-1 E2MOM Rest 2min Push Press – 2-2-1-1 E2MOM Rest 2min Squat Clean & Split Jerk 2-2-1-1 E2MOM Rest 2min OHS – 2-2-1-1 E2MOM Rest 2min Squat Snatch – 2-2-1-1 E2MOM *Athletes only get the 4 attempts as per rep scheme. Must keep up and […]

Deadlifts = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 2 minute AMRAP: -Buy-In 12/10 calorie Row or Bike, then: -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -Max Reps Toes To Bar Rest 2 minutes 2 minute AMRAP: -10 Toes To Bar – 5 Deadlifts – Max Calorie Row or Bike Rest 2 minutes 2 Rounds For

Thrusters = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* “Come Back Home” by DB For time: -11 OHS 115/80 MRX 9 Back Squats 75/55 -11 Over Bar/Lateral Burpees MRX 9 reps -11 Thrusters 115/80 MRX 9 Thrusters 75/55 -11 HSPU MRX 9 Hand Release Push-ups -11 Power Clean 115/80 MRX 9 reps 75/55 -11

Back Squat = 10 – 5 – 5 – 20 *Going for 20rep max* For Time: -Run 400m -21 Russian KBS 32/24kg MRX 24/16kg -Run 200m -21 Military Anchored Sit-ups RX+ 21 GHD Sit-Ups -Run 400m -21 Air Squats RX+ KB Goblet Squats -Run 200m -21 Russian KBS 32/24kg MRX 24/16kg -Run 400m -21 Military Anchored Sit-ups RX+

Strict Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* Sprint Clusters For Time: -21 HSPU RX+ 50′ HS Walk MRX 2/4″ rise -42 Double-Unders -14 Shoulder To Overhead 115/75 RX+ 145/100 MRX 95/65 – 7 Over Bar Burpees Rest 2 minutes -21 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ -42 Double-Unders -14 Shoulder To Overhead

Bench Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 1 Round For Time: -20/16 Barbell Push-ups MRX 20/16 Push-Ups – 5 Ground To Overhead 165/115 RX+ 205/135 MRX 135/95 -20/16 Ring Dips MRX 20/16 Bar Dips Rest 2 minutes 2 Round For Time: – 10 Bar Facing Burpees – 5 Ground To Overhead Rest

Snatch Training E2MOM -2 Power Snatch to 2 OHS -2 Squat Snatch -2 Power Snatch to 2 Snatch Balance -2 Squat Snatch -1 Power Snatch to 1 OHS -1 Squat Snatch Rest 2 minutes **With last successful wt or pick a wt for: – 1 Squat Snatch EMOM x 5 min 10 minute AMRAP of: -15/13 calorie Row or 15/13

HERO WOD “RICH” For Time: -13 Squat Snatches 155/105 MRX 125/85 Then, 10 rounds of: – 10 Pull-Ups -100-meter sprint Then, -13 Squat Cleans 155/105 MRX 125/85 U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined the

Lift Up Autism “LUKE” 5 minute AMRAP of: -4 Power Cleans 155/105lbs MRX 115/75 -24 Double Unders -10 Pull-Ups *compare to Sep 10, 2016 REST 5min / Reduce wt if applicable For Time: -10 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ -10 Burpee Pull-ups RX+ 10 Ring MUs -10 HSPU RX+ 10 Parallette MRX 2/4″ rise or 2 Wall Walks

“EMOM Non-Stop Locomotion” by DB – Snatch (sqt or pwr) 1 – 1 – 1 – 1 – 1 – 1 – 1 – to Clean (sqt or pwr) 1 – 1 – 1 – 1 – 1 – 1 – 1 – to Deadlift 1 – 1 – 1 – 1 – 1 Climbing the “H”