November 2020

Power Snatch to Overhead Squats EMOM 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat EMOM 1 – 1 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 1 – 1 – 1 Rest 2min/add weight Squat Snatch EMOM 1 – 1 – 1 10min AMRAP: 10 Power Snatch 115/75 […]

“KELLY” 5 Rounds For Time:400m Run30 Box Jumps 24/20″ MRX 20/18”30 WallBalls 20/14lbs to 10′ MRX 20/10 to 9’ CFHSV Running & Endurance WOD: 400m run, rest 1 minute 4 x 100m sprint, 100m recovery walk between efforts 800, run, rest 1 minute 4 x 100m sprint, 100m recovery walk between efforts 1200m run, rest

Back Squat E3MOM 9 – 6 -3 -6 – Max Reps For Time:10 Kettlebell Goblet Squats 24/16kgs RX+32/24 MRX 20/12 20 Russian Swings 200m Run/Row or 0.5km Assault Bike20 Goblet Lunges (alt legs)10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX 10 Pull-Ups 20 Kettlebell Goblet Squats40 Russian Swings400m Run/Row or 1km Assault Bike40 Goblet Lunges (alt legs)20 Chest to

Bench Press E3MOM 20 – 15 – 10 – 5 3min AMRAP: 600m Run/Row or 1.5km Assault Bike Max Hang Power Clean Rest 3min 3min AMRAP: 600m Run/Row or 1.5km Assault Bike Max Shoulder to Overhead Rest 3min 3min AMRAP: 600m Run/Row or 1.5km Assault Bike Max Hang Clean & Shoulder to Overhead Barbell Loads = 95/65 RX+115/75 MRX 75/55

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets REST 2min adjust weight 1 Push Press to 1 Split Jerk Clusters E2MOM x 6min/3 sets REST 2min adjust weight 6min build up to a 1RM Split Jerk 6min AMRAP: 2 Over the Bar Burpees4 Shoulder to Overhead 155/105 RX+205/135 MRX115/75 6 Barbell

WODs *Athletes choice* “Randy” For Time: 75 Power Snatches 75/55lbs MRX 65/45 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. OR “Terry” For Time: 1 Mile Run 100

SumoDeadlifts E3MOM 9 – 6 -3 -6 – Max Reps 4 Rounds For Time: 10 Toes to Bar 200m Run/Row or 0.5km Assault Bike20 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 10 SumoDeadlifts 225/155 RX+275/185 MRX 185/125 20 Wallball Box Step-Ups 24/20” MRX 20/18” REST 1min between each Round Core Development 15 Barbell Kang Squats15 Russian Swings 30 Banded

”DANIEL” For Time: 50 Pull-ups MRX Ring Rows 400m Run21 Thrusters 95/65 MRX 75/55 800m Run21 Thrusters 400m Run50 Pull-ups Army Sgt. 1st Class Daniel B. Crabtree died June 8, 2006 serving during Operation Iraqi Freedom. SFC Crabtree, 31, of Canton, OH; assigned to 2nd Bn, 19th Special Forces Group, Ohio ANG, Columbus, Ohio; died

15min Build Up: *start with bar on floor * Back Squat to a Shoulder to Overhead (back rack) i.e. back squat then Back Rack Jerk; Back Squat Thruster; Back Squat to Back Rack Split Jerk. * have to clean it up 1st* “BRUCK” 4 Rounds For Time: 400m Run 24 Back Squats 185/125 MRX 135/9524

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time:3 Cleans 225/155lbs200m Run20 Kettlebell Snatches (10each arm) 24/16kgs 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