September 2021

“DIANE” 21 – 15 – 9 Rounds For Time: (15min cap) Deadlifts 225/155lbs MRX 185/125 Handstand Push-Ups MRX 2/4″ rise *compare to 17 Jun 20; 25 Jun 17; 24 Jan 15; 2Aug 14; 22 Dec 13; 27 Nov 12* Rest 5min 15min EMOM Challenge

Bench Press & Dips (bar or ring) E2MOM Bench Press 10reps – Max Reps DipsBench Press 10reps – Max Reps DipsBench Press 10reps – Max Reps DipsBench Press 10reps – Max Reps Dips *can start with Bench or Dips, 2min for each* TEAM WOD 6min AMRAP: Partner 1 ROWS 600mPartner 2 RUNS 600m or 1.5km Bike 12 Synchronized Push-Ups12

Tempo Front Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% 4 Speed Rounds For Time: (18min cap)5 Over Bar Burpees5 Power Cleans 115/75 RX+155/105 MRX 95/65 5 Front Squats50 Doubles or 15 Box Jumps 24/20” MRX 20/18” 10 Hang Squat Cleans Rest 2min Between Each Round Squat Development 20 Double KB Front Rack Lunges (10ea/alt) 2 sets

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats*if athlete makes it to 30 min one rep per exercise will be added per minute (i.e. at min 31 the athlete will perform 6 pull-ups, 11 push-ups and 16 Air squats, then at min 32 7 pull-ups, 12 push-ups and

Clean & Jerk Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 13min AMRAP: 1 Ground to Overhead 155/105 RX+205/135 MRX 115/75lbs 11 Wallball Sit-ups RX+ Wallball GHD 20/14lbs MRX 20/102 Ground to Overhead12 Wallball Sit-ups RX+ Wallball GHD 20/14 3 Ground to Overhead13 Wallball Sit-ups RX+ Wallball GHD

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8/6kg Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX

CrossFit GAMES Event 10 For Time: (30min cap) 30 Toes to Bar MRX 20 Toes to Bar 1.5-mile Run MRX 1mile Run 30 Toes to Bar MRX 20 Toes to Bar 1.5-mile Run MRX 1mile Run 30 Toes to Bar MRX 20 Toes to Bar Core Development & Stretching 1min High Plank Hold2x30sec Butterfly Stretch 2x30sec

CrossFit GAMES Event 4 For Time: (20min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of: Wall Walks Thrusters 185/135lbs OR CrossFit GAMES Master’s Event 9 For Time: (20min cap) 10 – 8 – 6 – 4 – 2 reps of: Wall Walks Thrusters

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike*compare to 10 Oct 20* 4 Rounds For Time: (16min cap)24 Dumbbell Snatch (alt arm) 50/35lbs MRX 35/2012 Box Jump Overs 24/20 RX+30/24 MRX20/18″ 18 WallBall Sit-Ups or Toes to Bar 20/14lbs MRX 20/10 Shoulder / Core Development 30sec L-Sit Hold (rings, bar, parallettes) to 1min High Plank Hold

Tempo Deadlifts E3MOM5 Sets X 3-6 Reps @ 50-75% Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row or 0.5k Bike Max KB Sumo Deadlift High Pull 2:00-3:00 – REST 3:00-5:00 200m Row/Run or 0.5k Bike Max Sumo Deadlifts 5:00-6:00 – REST 6:00-8:00 200m Run/Row or 0.5k Bike Max Bar Facing Burpees 8:00-9:00 – REST 9:00-11:00 200m Row/Run or 0.5k Bike Max Russian Kettlebell