September 2019

Bench Press build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3 – 10rep max attempt 9min AMRAP: 9/6 Barbell Push-Ups MRX Push-Ups3 Hang Squat Cleans 155/105 RX+ 185/125 MRX 115/75 3 Shoulder to Overhead 3 Bar Facing Burpees *can thruster into 1st S2O* Core & Chest Development 1min L-Sit Hold […]

“Me Love You Long Time Rev 1” by DB For Time: 16 Deadlifts 115/75 RX+ 135/95 MRX 95/651600m Run16 Handstand Push-Ups or 16 Shoulder to Overhead RX+ 16 Strict HSPU 12 Left Arm Lateral Deadlifts12 Right Arm Lateral Deadlifts1200m Run12 Handstand Push-Ups or 12 Shoulder to Overhead RX+ 12 Strict HSPU 8 Left Arm Lateral Deadlifts8 Right Arm Lateral

HERO WOD “JOSHIE” 3 Rounds For Time:21 Dumbbell/Kettlebell Snatch Right Arm21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm21 L Pull-Ups MRX Strict Pull-Ups KBs = 20/12kgs RX+24/16kgs MRX 12/8kgs DBs = 40/25lbs RX+ 50/35 MRX 30/15lbs In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in

Push Press with Split Jerks E2:30MOM 5 Push Press – 3 Split Jerk – 3 Push Press – 2 Split Jerk – 2 Push Press – 1 Split Jerk 14min AMRAP: 7 Shoulder to Overhead 135/95 RX+ 165/115 MRX 115/75 7 Toes to Bar14 Calorie Assault Bike or Row or 200m Run (14pts) Shoulder / Core Development Handstandwalk 15′

Back Squat Waves E2:30MOM =5 – 3 – 24 – 2 – 1 “Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Min 1 = Burpees (to a plate)Min 2 = WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ Min 3 = Deadlifts 115/75lbs MRX 95/65 Min 4 = WallBall

Team WODs Alternating Rounds: 6min AMRAP: 5 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Kettlebell Goblet Squats 5 Russian Kettlebell Swings Rest 3min 6min AMRAP: 5 Power Cleans 155/105 RX+ 185/125 MRX 115/75 5 Over Bar Burpees 5 Pull-Ups RX+ 5 Chest to Bar Pull-Ups Rest 3min 6min AMRAP: 3 Squat Cleans 155/105