December 2021

For Time: (35min cap)100 Double Unders RX+150 Double Unders MRX 50 Double Unders 10 Strict Press 95/65lbs RX+115/75 MRX 75/55 10 Wallball Sit-Ups 20/14lbs MRX 20/10lbs200m Run/Row or 0.5k Bike20 Push Press20 Wallball Sit-Ups400m Run/Row or 1km Bike40 Shoulder to Overhead40 Wallball Sit-Ups200m Run/Row or 0.5k Bike20 Push Press20 Wallball Sit-Ups100 Double Unders RX+150 Double Unders MRX 50 […]

Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 MainSite WOD (RX+) For Time: (20min cap) 40 Dumbbell Snatch (alt) 50/35 MRX 35/20 40 Dumbbell Goblet Squats RX+ Pistol (alt) 4 Rope Climb 15’ RX+ Legless MRX 4×10’ or 2×15’ 30 Dumbbell Snatch (alt) 30 Dumbbell Goblet Squats RX+ Pistol (alt) 3

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: Partner 1 – 2 Wall Walks / Partner 2 – Handstand Hold Partner 1 – Handstand Hold / Partner 2 – 2 Wall Walks * 4 Alternating Over the Bar Burpees* 8 Synchronized Deadlifts *

Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For Time: (18min cap)400m Row/Run or 1k Bike21 Barbell Push-Ups MRX Push-ups21 Hang Squat Cleans 95/65 RX+ 135/95 MRX 75/55 200m Run/Row or 0.5k Bike Rest 2min/add weight 400m Row/Run or 1k Bike15 Barbell Push-Ups MRX Push-ups15 Hang Squat Cleans 135/95 RX+ 185/125 MRX 95/65

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7 Ground to

Overhead Squats E3MOM7@70% – 6@75% – 5@80% – 4@85% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Wallball Step-Ups10 Chest to Bar Pull-Ups RX+5 MUs (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” Wallballs = 20/14lbs MRX 20/10lbs Squat & Core Development 20 Cossack Squats (10 each leg) 20 GHD

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m Row, Run or 0.5k Bike 25 Front Squats 200m Run, Row or 0.5k Bike25 Handstand Push-Ups MRX Hand Release Push-Ups 200m Row, Run or 0.5k Bike25 Thrusters Guns Development 50 Barbell Curls 45/35lbs 25 Overhead Plate

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint *compare to 29 Dec 19; 8 Oct 2017; 14 Dec 2014* Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1,

Bench Press E3MOM7@75% – 6@80% – 5@85% – 5@85% 10min AMRAP: 5 Toes to Bar10 Push-ups15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 30 Double Unders Core Development 1min High Plank Hold1min Bar Hang (L-sit if able) 1min Low Plank Hold1min Hollow Hold1min Hip Extension Hold

Hang Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) Partner 1 – 10 Calorie Row/Bike Partner 2 – 20 Wallball Shots*10 Synchronized Hang Cleans*20 Partner Passing Wallball Sit-Ups (over barbell) Partner 2 – 10 Calorie Row/BikePartner 1 – 20 Wallball Shots