October 2018

Snatches E2MOM 1st Set = 1 Power Snatch to 1 Overhead Squat 2nd Set = 2 Hang Power Snatch to 1 Snatch Balance 3rd Set = 1 Squat Snatch 4th Set = 1 Squat Snatch **Repeat All Above 1 More time** 3 Sprint Rounds For Time: 5 Over Bar Burpees 10 Calorie Row or 10 Calorie Assault Bike 15 WallBall Sit-Ups […]

Front Squat E3MOM 6 – 4 – 3 – 5 – Max Reps 10min AMRAP: 2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75 3 Fronts Squats 4 Hang Power Clean 6 KB Goblet Box Step-Ups 24/16kgs RX+ 32/24 MRX20/12 8 Box Jumps 24/20″ MRX 20/18″ Flexibility and Core Development 2x30sec Couch Stretch or Modified Couch 30 Butterfly Ab-Mat Sit-ups 2x30sec

Bench Press E3MOM 6 – 4 – 3 – 5 – Max Reps 3 Rounds For Time: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Hand Release Push-Ups 9 Dips (bar or ring) RX+ Strict 6 Handstand Push-Ups RX+ 8/4″ deficit MRX 2/4″ Rise 3 Muscle-Ups (Bar or Ring) MRX Burpee Chest to Bar Core/Handstand Development 1min Handstand Hold

“E3MOM Metabolic Madness” by DB: *Athletes can pick order of exercises, but must perform all 8 exercises* **Only rest is remaining time of E3MOM** 250m Row 250m Row 200m Run 200m Run 200m Run 100 Doubles 0.5km Assault Bike 30 Clean & Overhead 65/45 RX+75/55 MRX 55/45 4 minute AMRAP: 3 Burpee Toes to Bar 4 Toes to Bar

“The Christopher Columbus Chipper” by DB For Time: 14 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch 14 Overhead Squats 14 Barbell Push-Ups 500m Nina Row **Add cargo/weight** 14 Over Bar Burpees 14 Power Cleans 115/75 RX+ 135/95 MRX 95/65 14 Thrusters 500m Pinta Row **Add cargo/weight** 14 Deadlifts. 135/95 RX+ 155/105

“René” 7 Rounds For Time: Run 400 meters 21 Walking Lunges 15 Pull-ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper

Power Snatch & Hang Power Snatch E2MOM 6 TnG Power Snatch – 6 Hang Power Snatch 4 TnG Power Snatch – 4 Hang Power Snatch 2 TnG Power Snatch – 2 Hang Power Snatch 6min AMRAP: 36 Double-Unders 18 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 9 Toes to Bar Rest 3min 6min AMRAP: 3 Bar Facing

Back Squat E3MOM 8 – 4 – 6 – 2 “Forward or Backwards” by DB For Time: 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 1 Rope Climb 15′ RX+ Legless MRX 10′ 20 Front Squats 2 Rope Climbs RX+ 1 Legless 1 w/legs MRX 2 to 10′ or 1 to 15′ 30 Back Squats 3 Rope Climbs

Push Press E3MOM 8 – 4 – 6 – 2 Team WOD 20min AMRAP: Athlete 1 – 10 Hand Release Push-Ups Athlete 2 – in High Plank Position Athlete 2 -10 Hand Release Push-Ups Athlete 1 – in High Plank Position 20 Alternating Shoulder to Overhead (10 each) 200m Run and Row (1 athlete Runs and 1 athlete Rows)

Hang Squat Clean Build Up E2:30MOM 5 – 4 – 3 – 2 – 1 4min AMRAP: 4 Burpee Over Box Jumps 24/20″ RX+ 30/24 MRX 20/18 1 Squat Clean 155/105 RX+ 185/125 MRX 125/85 3 Hang Squat Cleans Rest 3min **Reduce weight** 8min AMRAP: Row or Run 200m or 0.5km A-Bike 4 Hang Squat Cleans 115/75 RX+ 135/95 MRX 95/65 2 Front Squats