September 2018

Bench Press E3MOM 8 – 4 – 6 – 2 – Max Reps 14min AMRAP: 14 Handstand Push-Ups OR BB Strict Press 95/65 RX+ 115/75 MRX 75/55 OR Double DB Strict Press 40/25 RX+ 50/35 MRX 35/20 2 Rope Climbs 15′ MRX 1 to 15′ or 2 to 10′ OR 7 Toes to Bar to Pull-Up Combos (1 T2B to 1 Pull-up = 1; […]

Sumo Deadlift E3MOM 10 – 5 – 8 – 5 – Max Reps For Time: 15 KB Sumo Deadlift High Pull 24/16kgs RX+ 32/24kgs MRX 20/12kgs 10 Russian KBS 5 American KBS 10 KB Goblet Lunges (alt legs) 15 KB Goblet Squats Rest 1min **Then Perform in Reverse order -Sqts, Lunges, etc…** Rest 2min **Then Complete 3 Rounds in order** Grip/CoreDevelopment 200m KB

“A Girl Meets a Hero” by DB “Annie Meets Jerry” For Time: 50-40-30-20 and 10 rep rounds of: – Double Unders – Ab-mat Anchored Sit-Ups Then Run 1 mile Row 2K Run 1 mile OR For Time: Run 1 mile Row 2K Run 1 mile Then 50-40-30-20 and 10 rep rounds of: Double Unders Ab-mat Anchored Sit-ups

Squat Snatch E2MOM 3 – 2 – 2 – 1 – 1 – 1 **WOD Credit to/Based on CF Linchpin** In a 3-minute window: 400m Run 4 Ring Muscle-ups MRX 8 Chest to Bar Pull-Ups or 4 Burpee Pull-Ups Max Reps Squat Snatches 115/75 RX+135/95 MRX 95/65 *Rest 2 minutes & repeat until 30 Squat Snatches have been

Push Press E3MOM 10 – 5 – 8 – 5 – Max Reps 3 Sprint Rounds for Time: 10 Deadlifts 5 Over Bar Burpees 5 Deadlifts 15 WallBall Shots 10 Toes to Bar 2 min REST / Add Deadlift Weight **Deadlift Weight Increases Each Round** Round 1 = 185/125 RX+ 225/155 MRX 135/95 Round 2 = 225/155 RX+ 275/185 MRX

Back Squat E3MOM 10 – 5 – 8 – 5 – Max Reps **WOD Credit to/Based on CF Games Masters Complex Fran ** For Time: 7 Bar Muscle-Ups MRX 7 Chest to Bar 7 Chest to Bar Pull-Ups MRX 7 Pull-Ups 7 Pull-Ups MRX 7 Ring Rows 21 Thrusters 95/65 MRX 75/55 5 Bar Muscle-Ups MRX 7 Chest to

Snatches and More Snatches E2MOM 3 Power Snatch to 3 Overhead Squats 3 Hang Power Snatch to 3 Snatch Balance 2 Hang Squat Snatch 2 Power Snatch to 2 Squat Snatch 1 Hang Squat Snatch 2 Power Snatch to 2 Overhead Squats 2 Hang Squat Snatch to 2 Power Snatch 1 Hang Squat Snatch 1min work

Jerks (split or power) & Handstand Push-ups E2MOM 5 Jerks – 10 Strict HSPU RX+ Parallette or Deficit 6/4″ 4 Jerks – 10 Kipping HSPU RX+ Parallette or Deficit 6/4″ 3 Jerks – 10 Strict HSPU RX+ Parallette or Deficit 6/4″ 2 Jerks – 10 Kipping HSPU RX+ Parallette or Deficit 6/4″ 1 Jerk For Time: 10

Cleans and More Cleans E2MOM 3 Squat Cleans to 3 Front Squats 3 Power Cleans to 3 Hang Squat Cleans 2 Hang Squat Cleans 2 Power Cleans to 2 Squat Cleans 1 Hang Squat Clean 2 Squat Cleans to 2 Front Squats 2 Hang Squat Cleans to 2 Power Cleans 1 Hang Squat Clean Team WOD “Cindy with