December 2019

5 Minute Build Ups 5min Build Up Shoulder to Overhead5min Hang Power Clean 5min Build Up DeadLifts “The Equalizer” by DB For Time:18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans6 Shoulder to Overhead200m Row or Run or 0.5km Assault Bike12 Deadlifts6 Hang Power Cleans3 Shoulder to Overhead400m Row or Run or 1km Assault Bike9 Deadlifts3 Hang Power Cleans1 Shoulder to […]

Tempo Bench Press E3MOM5 Sets x 3-5 Reps**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:12 Barbell Push-Ups6 Shoulder to Overhead 135/95 RX+ 185/125 MRX 115/75 9 Dips RX+ Ring300m Row or 0.7km Assault Bike or 300m Run Core & Chest Development 18 Hip Extensions18 Barbell Sit-Up to Press18 Barbell or Banded Good Mornings

“Pearl Harbor” by DBFor Time:7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma7 Ground to Overhead Gun Salute Rest 1min Row

“ARTIE” 20min AMRAP: 5 Pull-ups10 Push-ups15 Air squats5 Pull-ups10 Thrusters 95/65lbs MRX 75/55 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County

3min EMOM x 4 sets = 12min 1st Min = 10 BW/.75% Bench Press or 10 Parallette Push-Ups 2nd Min = 10 Kettlebell Goblet Squats or 10 KB Goblet Lunges (alt) 32/24/16 3min = REST TEAM WOD 3 Rounds For Time:P1 = 12 Barbell Push-ups / P2 = BB Plank Hold 6 Synchronized Hang Squat Cleans P2

DeadLift EMOM x 10min 1st min = 5 Barbell Sumo Deadlifts 2nd min = 10 Right Arm Right Leg Kettlebell Deadlifts 3rd min = 10 Left Arm Left Leg Kettlebell Deadlifts 4th min = 5 Barbell Deadlifts5th min = REST “RANKEL” 20min AMRAP: 6 Deadlifts 225/155lbs MRX 185/125lbs 7 Burpee Pull-ups10 Kettlebell Swings 32/24 MRX

Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 ORIsabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB Snatches

3min EMOM x 4 sets = 12min First Minute = 1 Squat Clean to 5 Front Squats Second Minute = 3-5 Strict Pull-up/Chest to Bar to 3-5 Strict Toes to Bar Third Minute = Rest 2 Rounds For Time or (1 Round For Time): 400m (800) Run 10 (20) Front Rack Lunges2 (4) Rope Climbs 15′ MRX

3min EMOM x 4 sets = 12min First Minute = 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg) Second Minute = 2 Strict HSPU to 3-4 Kipping HSPU to 5-6 Push-Ups Third Minute = REST 12min AMRAP: 3 Power Cleans 95/65 RX+ 135/95 MRX 75/554 Hang Cleans5 Shoulder to Overhead6