November 2020

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat […]

Based on the hero WOD… “GUNNY” For Time: 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups50 Sit-Ups1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups 50 Sit-Ups1 mile Run RX+ Weight Vest 20/14lbs CSM Martin “Gunny” Barreras, 49, of Tucson, AZ, died 13 May 14, of wounds he sustained while leading a successful rescue

15min Build Up to 1 RM Squat Clean “BADGER” 3 Rounds For Time:30 Squat Cleans 95/65lbs MRX 75/55 30 Pull-ups MRX Ring Rows800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

15min build up to 1 RM Power Clean & Push Jerk “BlackJack” by DB For Time & Unbroken: 21 Barbell Push-Ups MRX Push-Ups21 Power Cleans 95/65 RX+ 115/75 MRX 75/55 400m Run/Row or 1km Assault Bike 21 Toes to Bar21 Push Jerk400m Run/Row or 1km Assault Bike21 Pull-Ups RX+ Chest to Bar MRX Ring Rows21 Sumo Deadlift High Pull400m

“Snatching Annie” For Time: 50 Double Unders 50 Wallball Sit-ups 20/14lbs MRX 20/10 5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 40 Double Unders40 Wallball Sit-ups 4 Power Snatch 30 Double Unders30 Wallball Sit-ups 3 Power Snatch 20 Double Unders20 Wallball Sit-ups 2 Power Snatch 10 Double Unders10 Wallball Sit-ups 1 Power Snatch

Front Squats E3MOM 9 – 6 -3 -6 – Max Reps For Total Reps: 00:00 – 02:00 = Run/Row 200m or Assault Bike 0.5k 13 Kettlebell Swings Max Goblet Squats 02:00-04:00 = Rest 2min04:00 – 06:00 = Run/Row 200m or Assault Bike 0.5k 13 WB Sit-Ups Max Front Squats 06:00 – 08:00 = Rest 2min 08:00 – 10:00 =

Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatch – 3 Hang Power Snatch 2 Tng Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 9min AMRAP: 5 Power Snatch 95/65 RX+115/75 MRX 75/55 7 Over Bar Burpees9

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 WB Sit-Ups10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which AMRAP to

15min build up to 1 RM Bench Press 2 Rounds For Time:30 Barbell Push-Ups MRX Push-Ups600m Run / Row or 1.5km Assault Bike15 Ring Dips RX+ Ring Strict MRX Bar Dips 10 Clean 135/95 RX+185/125 MRX 95/655 Split Jerk Core & Grip Development 100m KB/DB Farmers Carry16 KB/DB Push-Ups100m Plate Pinch Carry16 KB Bottoms Up

12min build up to 1 RM Deadlift “The Walking Dead 5K” by DB 5 Rounds For Time: 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 Run 1000m Chest & Core Development 2×16 DB/KB Bench 2×16 Evil Wheels 2×16 Banded Push-Ups 2×16 Band Pull-Aparts