January 2021

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised […]

15 minutes to achieve a 10 rep max TnG Deadlift 4 Rounds for time: (20min cap) 15 calorie row/bike or 200m run 10 deadlifts 275/185 RX+ 315/215 MRX 225/155 5 T2B 10 Wallball sit-ups 20/14 MRX 20/10 15 Box Jumps 24/20” RX+ 30/24” MRX 20/18” Isometric Core Development 30sec plank bird dog hold L/R 1min

Power Clean EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Hang Power Clean EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Power Clean to Hang Power Clean EMOM 1 – 1 – 1 – 1 – 1 For Time: (15min cap) 21 Calorie Row/Assault Bike or 300m Run 21 Hang Power Cleans 155/105 RX+ 185/125 MRX

Power & Hang Power Snatch E2MOM 3 Power Snatch – 3 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch For Time: (18min cap)18 Power Snatch 115/75 RX+135/95 MRX 95/65 18 Pull-Ups RX+Strict MRX Ring Rows18 Handstand Push-Ups RX+

“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5km Assault Bike25 Toes to Bar50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5km Assault Bike25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs50 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′500m Run / Row or 1.2km Assault Bike15 Toes to Bar30 Russian Kettlebell Swings500m Run

Push Press into Split Jerks E2MOM 4 Push Press into 2 Split Jerks – 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split Jerk – 1 Push Press into 1 Split Jerk 1 Push Press into 1 Split Jerk For Time: (30min cap)120 Double-Unders100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 80 Barbell

Alternating Front & Back Squats Build-Up E3MOM 8 Back Squats – 4 Back Squats – 2 Back Squats 8 Front Squats – 4 Front Squats – 2 Front Squats 5min AMRAP: 800m Run/Row or 2k Assault BikeMax Kettlebell Goblet Lunges (alt legs stationary) 24/16kgs RX+ 32/24 MRX 20/12kgs Rest 3min 5min AMRAP: 800m Row /Run or 2k Assault BikeMax

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row1 Mile Run4K Assault Bike REST 4min 30 Ring Muscle-Ups60 Chest to Bar Pull-Ups OR 60 Ring Dips 90 Pull-Ups OR 90 Bar Dips REST 4min 70 Thrusters 75/55 50 Thrusters 95/65 35 Thrusters 135/95 **Pick one exercise from each group, go in any order you desire and give it

“KB CARSE” 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for Time: (30min cap) *Start each Round with a 50m Bear Crawl*Kettlebell Goblet Squats 32/24 MRX 24/16 Double-UndersDeadlift 185/125 MRX 135/95 Box Jump 30/24″ MRX 24/20″ *Based on HERO CARSE WOD* U.S. Army Corporal Nathan B. Carse, 32, of Harrod,

“Alota Tabata” by DBFor Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Burpees Rest 2 minute/rotate Tabata Sumo Deadlift High Pull 75/55 95/65 65/45lbs Rest 2 minute/rotate Tabata Wallball Box Step Ups (alt legs) 30/24 24/20 20/18“ WB = 20/14lbs 20/10lbs Rest 2 minute/rotate Tabata Thrusters 75/55 95/65 65/45lbs