August 2021

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 20/10 30 Chest to Bar Pull-Ups MRX Pull-Ups15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 WallBall Sit-Ups20 Chest to Bar Pull-Ups MRX Pull-Ups10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or […]

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 1 Round For Time: (18min cap)25/20 Barbell Push-ups MRX 20/15 Push-ups 20 Body Weight Deadlifts25/20 Barbell Push-ups MRX 20/15 Push-ups Rest 1min 2 Rounds For Time: 20 Body Weight Deadlifts25/20 Ring Dips MRX 20/15 Bar Dips Rest 2min 1 Round For Time: (compare

HERO WOD “Barraza” 18min AMRAP: 200m Run9 Deadlifts 275/185lbs MRX 205/135 6 Burpee Bar Muscle-Ups MRX Burpee Chest to Bar **Compare to 22 May 16; 11 May 14 & 12 May 13** U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington,

14min AMRAP: Buy-in: 1200m RUN/Row or 3K Bike Then 14 Dumbbell Snatch (one arm/alt) 50/35lbs MRX 35/20 7 Toes to Bar Rest 3 Min 7 min AMRAP: Buy-in: 600m RUN/Row or 1.5K Bike Then 14 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′7 Hang Power Clean 135/95 RX+155/105 MRX 95/65 Core Development 10 Ball Slams20 Russian Twists 10

“Rev1 Filthy Fifties” For Time: (40min cap)50 Box Jumps 24/20″ MRX 20/18″50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50 Kettlebell Goblet Lunges (alt legs) MRX Lunges 50 Knees to Elbows50 Push Press 75/55 MRX 45/35lbs50 Back/Hip Extensions50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 50 Over Bar

Push Jerk E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (21min cap) Sumo Deadlift High Pull 75/55 RX+95/65 MRX 55/35Push Jerks Core & Shoulder Development 30 Right Knee to Left Elbow

Team 4min Challenge =Max Russian KBS in 4min *One athlete Swings, one in Plank Position , once athlete sets KB on floor next athletes goes, switch as needed* TEAM WOD Sprint Rounds 4min AMRAP: Partner 1 ROWS 200mPartner 2 RUNS 200m or 0.5km Bike21 Synched American Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Max Synched Pull-ups RX+Chest to

Back Squat E2MOM 6 sets x 6 reps @ 60-70% 6min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 12 WallBall Step-Ups 24/20” MRX 20/18”12 WallBall Sit-Ups REST 3min 6min AMRAP: 12 Thrusters 95/65 RX+115/75 MRX 75/55 12 Box Jumps12 Toes to Bar*Athletes choice on Which AMRAP to start with* Core &

Bench Press E2MOM 6 set x 6 rep @ 60-70% 3 Rounds For Time: (18min cap) 50 Double Unders 25/20 Barbell Push-Ups MRX Push-Ups15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 *Penalty of 5 Over Bar Burpees every time you set bar down on set of 15* Core & Chest Development 1min L-Sit Hold on rings/dip

4 Rounds For Time: (28min cap)Run / Row 600m or Bike 1.5km 3 Snatch6 Overhead Squats 95/65 RX+135/95 MRX 75/5512 Lunges (Overhead, Front or Back Rack; alt legs) 24 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10 Core & Leg Accessory Training 10 Barbell Kang Squats20 Evil Wheels30 Bulgarian Split Squats (15 each) w/DBs 1min Wall Iron Chair Sit