November 2018

Split Jerk Build-Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 16min AMRAP: 40 Double Unders 3 Shoulder to Overhead 165/115 RX+ 205/135 MRX 135/95 2 Muscle-Ups (bar or ring) or 2 Burpee Chest to Bar 1 Rope Climb 15′ MRX 10′ Core & Flexibility Development 1 min L-Sit Hold Rings or Parallettes or Floor Floor Straddle Strecth […]

Marine Corps Birthday WODs “T” 5 Rounds For Time: 100 meter Sprint Run or Row 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100 meter Sprint Run or Row Rest 2min after each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province,

Team WOD #1 (In Teams of 2-3) 2min AMRAP: Partner A – Max Cal Row / Assault Bike Partner B – Max DB Snatches (alt) 50/35lbs Rest 1min Switch and Repeat Team WOD #2 2min AMRAP: Partner A – Max Calorie Row / Assault Bike Partner B – Max Burpee Toes to Bar Rest 1min Switch and Repeat Team WOD #3 14min

Deadlifts & Back Squats E2MOM 7 Back Squats – 7 Deadlifts 5 Back Squats – 5 Deadlifts 3 Back Squats – 3 Deadlifts 2 Back Squats – 2 Deadlifts 4min AMRAP: 8 Deadlifts BW/75% 4 Squats (front or back) BW/75% 6 Box Jumps Overs 24/20″ RX+ 30/24″ REST 3min 4min AMRAP: 12 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 6

Hang Power Snatch EMOM 3 – 2 – 1 Rest 2min/add weight Hang Power Clean EMOM 3 – 2 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 2 – 1 – 1 Rest 2min/add weight Hang Squat Clean EMOM 2 – 1 – 1 Rest 2min/add weight 7 min AMRAP: 4 Hang Power Snatches 95/65 RX+ 115/75 MRX 75/55 3 Hang Squat Snatches 7 Toes to Bar

Bench Press & Dips E3MOM 10 Bench Press & 10 Dips 7 Bench Press & 7 Dips 5 Bench Press & 5 Dips 3 Bench Press & 3 Dips For Time: Run or Row 800m or 2km Assault Bike 21 Hand Stand Push-Ups 15 Hand Release Push-Ups RX+ Feet on Wall Ball 9 Dips RX+ Ring Muscle-Up into

Build Up E2:30MOM 6 Back Squats 5 Front Squat 4 Overhead Squats 3 Overhead Squats 2 Front Squats 1 Back Squat For Time: 100 Double-Unders 10 Overhead Squats 115/75 RX+ 135/95 MRX 95/65 10 Ring Muscle – Ups MRX 10 Burpee Pull-ups 400m Row / Run or 1km Assault Bike 20 Front Squats 20 Chest to Bar 800m Row /

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Hand Stand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15 Power Cleans 15 Hand Stand Push-Ups 9 Power Cleans 9 Hand Stand Push-Ups *Add weight to bar* 9 Deadlifts 225/155 RX+ 275/185 MRX 165/115 9 Dips MRX Bar Dips 15

Barbell Shoulder to Overhead Build Up E2MOM 10 Strict Press 6 Push Press 4 Push Jerks 1 Split Jerk 3 Split Jerks 2 Split Jerks 1 Split Jerk 1 Split Jerk 7min AMRAP: Buy In – Run / Row 600m or 1.5km Assault Bike 12 Hand Stand Push-Ups or 3 Wall Walks 10 WallBall Sit-Ups 20/14lbs MRX 14/10lbs 2