November 2019

Hang Power Snatch EMOM 2 – 2 – 2Rest 2minHang Split Snatch EMOM (alt lead leg) 2 – 2 – 2 Rest 2minHang Squat / Power / Split Snatch EMOM 1 – 1 – 1 – 1 Main Site WOD 5 Rounds For Time: 400m Run 15 Kettlebell Snatches (left arm) 15 Kettlebell Snatches (right […]

“The Mighty Marines XXXX” by DB 4 Rounds For Time: 10 Strict Pull-Ups MRX Pull-ups Row 250m 15 Push-ups100m Ammo Can Carry 24/16kgs RX+32/24 MRX 20/12 1 Rope Climb 15′ MRX 10′ 20 WallBall Sit-Ups 20/14lbs MRX 14/10 25 Kettlebell SwingsRun 400m *Tough Cap, Fight Hard! Semper Fi* CFHSV Running & Endurance WOD: 400m run,

“31 HEROES” 31 Minute Partner AMRAP: 8 Thrusters 155/105 MRX 115/756 Rope Climbs 15′ MRX 6-10′ or 3-15′11 Box Jumps 30/24″ MRX 24/20″400m Run w/Sandbag/Plate/KB/DB 50/35lbs MRX 35/25 Partner 1 Perform Triplet Portion of AMRAP, annotating rounds Partner 2 Runs 400m with a Sandbag/Plate/or KB/DB 50/35lbs MRX 35/25 Slap Hands and SWITCHPartner 2 Picks Up on Triplet

Front Squat E3MOM 6 – 5 – 4 – 2 Team WOD 9min Synchronized AMRAP: Partner 1 Row 200m (switch each round) Partner 2 Run 200m or 0.5km Assault Bike Partner 1 & 2 = 12 Synchronized Thrusters 75/55 RX+ 95/65 MRX 55/35 Partner 1 & 2 = 6 Synchronized Pull-ups RX+ Chest to Bar REST 3min

EMOM x 4 Activator: 1st Min: 11/8 Calorie Row 2nd Min: 7 Goblet Squats 3rd Min: 4 Burpee Pull-ups OPEN WOD 20.5 For Time, Partitioned Any Way: (20 minute cap) 40 Ring Muscle-Ups (ages 55+ chest to bar pull-ups) 80 Calorie Row 120 WBS 20/14 10/9′ (ages 55+ 20/10 9′, ages 14-15 14/10 9′) ***********************************************************************

Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 15 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 9 WallBall Sit-Ups 20/14lbs MRX 20/10 45 Double Unders Core Development & Stretching 15 Glute Ham Raises30sec Butterfly Stretch x 215 Hip Extensions30sec Straddle Stretch X 215

“Perplexed Presidential Priorities ” by DB For Time & Country:20 Democractic Divide Deadlifts 115/80 RX+ 135/95 MRX 95/65 2 Kurdish Climbs 15′ MRX 10′800m Border Crossing Run19 Congressional Power Cleans 2 Trump Thrusters200m Biden Blitz Row20 Pelosi Pull-Ups RX+ Chest to Bar2 Supreme Court Squat Snatches800m Border Crossing Run19 House Hang Power Cleans2 Kurdish Climbs

HERO WOD “HALL” 5 Rounds For Time: 3 Cleans 225/155lbs Run 200 meters20 Kettlebell Snatches 24/16kgs (10 each arm) REST 2min after each round U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities.

Deadlift E3MOM 6 – 5 – 4 – 2 6min AMRAP: 12 Deadlifts BW/75% BW6 Barbell Push-Ups3 Over Box Jumps 24/20 RX+30/24″ MRX 20/18 REST 3min 6min AMRAP: 6 Deadlifts BW/75% BW 6 Box Jumps6 Toes to Bar *Athletes Choice on order of AMRAPs* Core Development 20 Hip Extensions to Glute Ham Raise 1min Left