January 2021

Front Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 9min AMRAP: 1 Squat Clean 135/95 MRX 95/65 2 Hang Squat Clean3 Front Squats4 Barbell Front Rack Lunges 9 Wallball Sit-Ups 20/14lbs MRX 20/10lbs Core & Single Leg Squat Development 2 sets 10-20 reps Double Kettlebell Overhead Lunges2 sets 10-20 Reps Pistols […]

“The Medley Mile” by DB For Time: (30min cap) 400m Run/Row or 1km Assault Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 200m Run/Row or 0.5km Assault Bike 20 Thrusters Rest 1min 400m Run/Row or 1km Assault Bike40 Box Jumps 24/20” RX+30/24 MRX 20/18” Rest 1min 200m Run/Row or 0.5km Assault Bike20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to

“JARED” 4 RFT: (45min cap) Run 800m 40 Pull-Ups 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat

EMOM x 12 One Arm KB/DB Strict Press Odd min = 5-15 reps Left ArmEven min = 5-15 reps Right Arm 4 Rounds For Time: (20min cap)5 Strict Handstand Push-Ups MRX Kipping 10 Toes to Bar or WB Sit-Ups 20/14lbs MRX 20/10lbs 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20. Calorie Row/Assault Bike or 300m Run Handstand Walk Development

Cluster Build-Up E2MOM x 14min 3 Deadlifts to 2 Power Cleans to 1 Hang Clean For Time: (16min cap)24 Deadlifts 135/95 RX+185/125 MRX 95/65 18 Power Cleans12 Hang Cleans9 Over Bar Burpees Rest 2min/Add Weight/Reduce Weight 18 Deadlifts 165/115 RX+205/135 MRX 115/75 12 Power Cleans9 Hang Cleans6 Over Bar Burpees Rest 2min/Add Weight/Reduce Weight 12

Bench Press E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 13min AMRAP: 13 Deadlifts 115/75 RX+135/95 MRX 95/65 12 Barbell Push-Ups MRX Push-Ups11 Hang Power Snatch10 Calorie Row/ Assault Bike or 200m Run Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch2x20sec Head to Floor Straddle Stretch Spend 3min on PVC Shoulder

Back Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 6min AMRAP: 12 Overhead Squats 95/65 RX+115/75 MRX 75/5510 WallBall Step-ups 20/14lbs MRX 20/10lbs 8 Box Jumps 24/20” RX+ 30/24” MRX 20/18” 6 Muscle Ups (bar or ring) or 12 Chest to Bar Pull-Ups REST 2min 4min AMRAP: 10 Overhead Squats8 WallBall Step-ups 6

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: (15min cap) Thrusters 95/65lbsPull-ups **This will be performed in two heats with a 15 minute cut-off per heat. Buddy Teams, one will grade and one will work, then switch.

“Bourbon & Blood” by DB 21min AMRAP: 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 21 Calorie Row/Assault Bike or 300m Run20 Barbell OverheadH Lunges (alt legs)21 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs Bar Loads = 95/65 RX+ 115/75 MRX 75/55 Core Challenge (straight through without stopping) 1min Bar Hang with knee tuck1min High

In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders21 Cleans 135/95 RX+ 155/105 MRX 95/65 21 Ring Dips MRX Bar Dips45 Double Unders15 Cleans 155/105 RX+185/125 MRX 115/75 15 Ring Dips MRX Bar Dips30