November 2021

“Ned” 7 Rounds For Time: (45min cap)11 Back Squat Bodyweight MRX 75% BW 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from […]

For Time: (26min cap)21 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 21 Goblet Squats9 Muscle Ups (bar or ring) MRX Burpee Chest to Bar 1000m Row/Run or 2k Bike21 Kettlebell Sumo Deadlift High Pull21 Goblet Squats15 Chest to Bar Pull-ups MRX Pull-ups500m Row/Run or 1.2k Bike21 Kettlebell Sumo Deadlift High Pull21 Goblet Squats21 Pull-ups MRX Ring Rows250m Row/Run or .6k

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD (RX+) 10min AMRAP: 5 Power Cleans 165/115 RX+205/135 MRX 115/75 10 Toes to Bar Core & Grip Development 1min L-sit Hang from Bar100m Plate/Pinch Grip Carry1min Fingertip High Plank Hold10 Plate Curls100m Farmers Walk with

Hang Split Snatch & Split Jerk Build-Up E2MOM (alt each 2min) 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 *athlete can start with either Hang Split Snatch or Split Jerk For Time: (17min cap)100 Double Unders or 30 Box Jumps 24/20 MRX 20/18” 30 Hang Split Snatch (alt legs) 95/65lbs RX+115/75

Front Squat E3MOM7@70% – 6@75% – 5@80% – 4@85% For Time: (20min cap)20 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 200m Run / Row or 0.5km Bike20 Overhead Squats 95/65 RX+115/75 MRX 75/55 200m Run / Row or 0.5km Bike20 Front Squats200m Run / Row or 0.5km Bike20 Back Squats200m Run / Row or 0.5km Bike20 Air Squats200m Run / Row or 0.5km Bike

Bench Press E3MOM7@70% – 6@75% – 5@80% – 4@85% 6min AMRAP: 6 Over Bar Burpees6 Split Jerk 115/75 RX+135/95 MRX 95/65 Rest 2min 4min AMRAP: 10/8 Barbell Push-Ups MRX Push-Ups 6 Shoulder to Overhead Rest 1min For Time: (2min cap)100 Double Unders RX+150 Doubles MRX 50 Doubles Chest Development & Stretching 2×12 Band Pull-Aparts30sec Butterfly Stretch

HERO WOD “JT” 21 – 15 – 9 For time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups *Compare to 23 Jun 20; 31 Mar 19; 9 Jan 18; 6 Apr 16* In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28,

3 Rounds For Time: (30min cap)600m Run / Row or 1.5km Bike15 Hang Cleans 155/105 MRX 95/65 15 Box Jumps 24/20” MRX 20/18”15 Toes to Bar-15 Shoulder to Overhead Core, Shoulder & Flexibility Development 15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks 2x30sec Couch Stretch or Modified Couch1min Handstand Hold2x30sec Head to

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 Wallball Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees *compare to 19 May 19; 20 Aug 17* Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire on May 18, 2017. Deem and his

Back Squat E3MOM7@70% – 6@75% – 5@80% – 4@85% 12min AMRAP: 4 Muscle Ups (bar or ring) MRX Burpee Chest to Bar 8 Front Squats 155/105 MRX 95/65 Core & Squat Development 20 Cossack Squats (10ea)20 Double Kettlebell Front Rack Lunges (10ea/alt) 20 Pistols (10ea/alt)1min Wall Iron Chair Sit Holding Weight plate ************************************************************ FREE NUTRITION