September 2020

Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 4 Sprint Rounds For Time: 200m Row/Run or 0.5km Assault Bike3 Front Squats 95/65 RX+115/75 MRX75/55 6 Overhead Lunges9 Back Squats200m Row/Run or 0.5km Assault Bike Rest 2min Squat Development 20 Double Kettlebell Front Rack Lunges (10ea/alt) 2 sets 10 Reps […]

**Max Reps Toes to Bar For LeaderBoard!** WOD Sprint Rounds 2min AMRAP = 200m Row/Run /0.5k Assault Bike – Max Russian Kettlebell Swings Rest 1min 2min AMRAP = 200m Row/Run /0.5k Assault Bike – Max Goblet Squat Jumps Rest 1min 2min AMRAP = 200m Row/Run /0.5k Assault Bike – Max Altenating Legs Toes to Bar

Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts – 4 Hang Clean – 2 Shoulder to Overhead Cluster 3 = 2 Shoulder to 0verhead – 3 Hang Clean – 4 Deadlifts Cluster 4 = 3 Deadlifs – 2 Hang Clean

“TAMA” For Time:800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers Carry MRX31 Toes to Bar 31 Push-Ups *add weight to bar*31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm Kettlebell Farmers Carry *HERO WOD based on Tama; actual WOD

Benchmark WOD “KAREN” For Time:150 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ Core Development 25 Sit-Ups (athletes choice on style) 25 Banded Hip Extensions25 V-Ups25 Barbell Good Mornings 25 Evil Wheels

see 4 Rounds For Time:10 Handstand Push-Ups MRX 2/4″ Rise10 Dips (bar or ring)10 Barbell Push-Ups MRX Push-Ups10 Deadlifts 225/155 RX+275/185 MRX185/125 1000m Run/Row or 2.5k Assault Bike CFHSV Running & Endurance WOD: 400m hard run, rest 1:00 4 x 100m sprints, 100m recovery walk between efforts 400m double dumbbell farmers carry, rest 1:00 4 x 100m

In 15 Minutes: establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min AMRAP: 600m Row/Run or 1.5km Assault Bike6 Bar/Ring Muscle Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups Max Kettlebell Swings 32/24 or 24/16 or 20/12kgs Rest 3min 4min AMRAP: 400m Row/Run or 1km Assault Bike20 Kettlebell SwingsMax Bar/Ring

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 5 Rounds For Time: 50 Double Unders 10 Power Cleans 95/65 RX+115/75 MRX 75/55 Core & Flexibility Development 3×10 reps Barbell Sit-up to Press 3x30sec Head to Floor Straddle Stretch 3x30sec Couch Stretch3x30sec Butterfly Stretch3x30sec American Splits

12min Cluster Build Up 1 Hang Power Snatch to 1 Hang Squat Snatch 16min AMRAP: 48 Double Unders or 16 Box Jumps 24/20″ MRX20/18 8 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 16 WallBall Sit-Ups 20/14lbs MRX 20/10lbs 4 Hang Squat Snatch Core Development 1min High Plank Hold 1min Left Side Plank Hold 1min Right Side Plank

10min Cluster Build Up4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum 2” by DB 2 Rounds For Time: 7 DeadLifts 135/95 RX+ 155/105 MRX 95/65 3 Over Bar Burpees7 Hang Power Clean3 Over Bar Burpees 7 Front Squats3 Over Bar Burpees7 Shoulder to Overhead400m