October 2019

Clean & Jerk: 5 – 4 – 3 – 2 – 1 E2:30MOM OPEN WOD 20.4 For Time: (20 minute cap) 30 Box Jumps/Step-Ups 24/20″ 15 Clean & Jerks 95/65 30 Box Jumps/Step-ups 15 Clean & Jerks 135/85 30 Box Jumps/Step-ups 10 Clean & Jerks 185/115 30 Pistols, alternating 10 Clean & Jerks 225/145 30 […]

Bench Press E3MOM 10 – 20 – 5 – 2 – 1 “Good Luck” by DB5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes on Wallball15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 15 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core Development 1 min High Plank Hold 25 Band Pull-Aparts 1 min Low Plank Hold

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups6 Over Bar Burpees 4min REST “FREDDY” 13min AMRAP:Buy-in Treat of 800m Run / 2km Assault Bike Then 13 Hang Power Snatch 95/65

For Max Load E2MOM x 14min 1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as the front squat, still perform FS* “A New Goal” by DB For Time: 30 Cleans 135/95 RX+ 155/105 MRX 95/65 30 Front Squats30 Shoulder to Overhead *can squat clean in

“KetlleBell Killed the Rocket Man” by DB For Time:10 Kettlebell Swings 24/16kgs RX+ 32/24kgs30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings25 Goblet Squats500m Rocket ROW20 Kettlebell Swings20 Goblet Squats400m Rocket RUN25 Kettlebell Swings15 Goblet Squats300m Rocket ROW30 Kettlebell Swings10 Goblet Squats200m Rocket RUN Core & Skill Development 24 Kettlebell Turkish Get-Ups (12 each arm)24 Hollow

Jumping “JT” For Time:126 Double Unders21 Handstand Push-Ups MRX 2/4″ Rise21 Ring Dips MRX Bar Dips 21 Push-Ups84 Double Unders15 Handstand Push-Ups MRX 2/4″ Rise 15 Ring Dips MRX Bar Dips 15 Push-Ups42 Double Unders9 Handstand Push-Ups MRX 2/4″ Rise9 Ring Dips MRX Bar Dips 9 Push-Ups *********************************************** We will be hosting The OPEN today

WOD Sprint Rounds 2min AMRAP 200m Row / 0.5k BikeMax Handstand Push-Ups or Shoulder to Overhead Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Squat Clean Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Burpee Toes to Bar Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Power Snatch Rest 1min 2min AMRAP

OPEN WOD 20.3 For Time: 21 Deadlifts 225/155 21 HSPU 15 Deadlifts 225/155 15 HSPU 9 Deadlifts 225/155 9 HSPU 21 Deadlifts 315/205 50′ Handstand walk 15 Deadlifts 315/205 50′ Handstand walk 9 Deadlifts 315/205 50′ Handstand walk MRX: 185/125 and push press 95/65, then 255/165 and sets of 10 HSPU Ages 14-15: 135/95 then

Bench Press 5min Build up *then* 2 Reps E2MOM x 10min REST 2min Class Tester *Max Time High Plank Hold* RX+ = 1 Push up every 5 sec while in High Plank HoldRX = 1 Push-up every 10 sec 4 x Sprint Sets For Time: 200m Row or 0.5km Assault Bike12/10 Barbell Push-Ups10 Power Cleans 95/65 RX+135/95

Differing Deadlifts E2MOM Complete the following in any order and any load10 Regular Deadlifts – 10 Sumo Deadlifts – 10 Double KB Suitcase Deadlifts – 5 Regular Deadlifts – 5 Sumo Deadlifts – 5 Double KB Suitcase DeadliftsFor Time: 30 Deadlifts 205/135 RX+245/165 MRX165/105 1 Rope Climb 15′ RX+ 1 legless MRX 10′ 30 WallBall