October 2021

WOD 30 Muscle-ups for Time (bar or ring) OR “TYLER” 5 Rounds For Time: (35min cap)7 Muscle-ups21 Sumo Deadlift High Pulls 95/65 *compare to 5 Apr 20; 7 Apr 19; 10 Jan 16; 31 May 15* 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked […]

Deadlift Build Up 5 Reps E3MOM x 15min **Building Up to a 5RM* “250 Club” by DBFor Time: (14min cap) 100 Double Unders75 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 50 Pull-Ups25 Deadlifts BW / 75% BW *compare to 13 Jul 20; 2 Oct 18* Core Development 1min High Plank Hold15 Evil Wheels1min Left

For Time: (30min cap)15 Power Clean 135/95 RX+165/115 MRX95/65 600m Run/Row or 1.5k Bike15 Hang Power Clean Rest 2min 15 Push Press600m Run/Row or 1.5k Bike 15 Shoulder to Overhead Rest 2min 15 Squat Clean600m Run/Row or 1.5k Bike 15 Split Jerk Grip Development 100m KB/DB Farmers Carry16 Kettlebell Bottoms Up Curl to Strict Press 100m Plate Pinch Carry16 Plate Pinch Curls

Team WOD 30min AMRAP: Partner A – 200m Run Partner B – 200m Row or 0.5k Bike 5 Synchronized Barbell Push-ups MRX Push-ups 10 Synchronized Hang Cleans15 Partner Passing Wallball Sit-ups Barbell = 115/75 RX+135/95 MRX 95/65Wallball Situps = 20/14 MRX 20/10lbs** Athletes switch each round Row / Run / Bike; Each pass is a rep on

Bench Press Build Up 5 Reps E3MOM x 15min **Building Up to a 5RM* 20min AMRAP: 5 Kettlebell Box Step-Ups 24/20” MRX 20/18” 10 Box Jumps15 Pistols (alt legs) or Kettlebell Goblet Squats 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs Kettlebell Development 5 Kettlebell One Arm, One Leg Deadlifts (each side) 10 Kettlebell Turkish Get-ups (each arm)15

Split Jerk Build Up 1 Rep E2MOM x 14min *Building Up to a 1RM* 4min AMRAP: 400m Row / Run or 1k BikeThen10 Split Jerk (alt) 95/65 RX+115/75 MRX 75/55 1 Rope Climb 15’ MRX 10′ or 10 Ring Rows Rest 2min 4min AMRAP: 600m Row / Run or 1.5k BikeThen1 Rope Climb 15′ MRX 10′ or 10 Ring Rows 10 Split Jerk

Clean Touch and Go Build Up – 5 Reps E3MOM x 15min **Building Up to a 5RM TnG* “Grettel” 10 Rounds For Time: (20min cap)3 Clean & Jerk 135/95 MRX 95/65 3 Over Bar Burpees *compare to 13 Apr 21* Core & Shoulder Development 30 GHD Sit-Ups30 DB Seated Strict Press 30 Hip Extensions

“René” 7 Rounds For Time: (40min cap) 400m Run 21 Walking Lunges15 Pull-ups MRX Ring Rows9 BurpeesIf you have a 20-lb. weight vest or body armor, wear it. *compare to 11 Oct 20; 17 Oct 18; 29 Oct 17; 16 Oct 16* Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after

For Time: (25min cap)800m Run / Row or 2k Bike40 Dumbbell Snatch (Left arm) 50/35lbs MRX 35/20 40 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 40 Dumbbell Snatch (Right arm) 400m Run / Row or 1k Bike20 Dumbbell Snatch (Left arm)20 Toes to Bar or Wallball Sit-ups20 Dumbbell Snatch (Right arm)200m Run / Row or 0.5k Bike Core & Chest Development 20 Right Arm