January 2022

Bench Press E3MOM 10 @ 55-60% – 10 @ 60-65% – 10 @ 65-70% – 10 @ 70-75% 9min AMRAP: 3 Deadlifts 275/185 RX+315/225 MRX 185/125 9 Barbell Push-Ups RX+Handstand Push-Ups MRX Push-ups 3 Deadlifts9 Over the Bar Burpees Core & Chest Development 18 Bar or Ring Dips18 DB/KB Renegade Rows18 Reverse Rower Tucks18 Band […]

Cleans & Hang Cleans E2MOM 4 Power Clean – 4 Hang Cleans 3 Power Clean – 3 Hang Cleans 2 Power Clean – 2 Hang Cleans 1 Power Clean – 1 Hang Clean For Time: (16min cap)21 Hang Power Cleans 135/95 MRX 95/65 200m Run/Row or 0.5 Bike or 50 Double Unders1 Rope Climb 15’ RX+ Legless MRX 10’ Rest

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 Burpees, for the rest of the minute max thrusters, until next minute then 5 Burpees & max thrusters Continue pattern until 100 Thrusters. LT Robert James Kalsu (Apr 13, 1945-Jul 21, 1970) was

“JERRY” For Time: (40min cap) Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. OR “GRIFF”

3 Rounds For Time: (33min cap)30 Barbell Push-Ups MRX Push-Ups 25 Calorie Row / Bike or 400m Run20 Deadlifts 165/115lbs MRX 115/75 15 Over the Bar Burpees10 Hang Cleans5 Bar Muscle Ups MRX Chest to Bar Pull-Ups Core Development 30 Right Knee to Left Elbow Plank Tucks 30 Hollow Rocks30 Left Knee to Right Elbow Plank Tucks 30

EMOM x 4min Barbell Snatch Warm-Up = 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance to 1 Snatch Drop Rest 2min/Add weight Squat Snatch EMOMS EMOM x 3 min = 3 Hang Squat Snatch Rest 2min/ Adjust Weight EMOM x 3 min = 2 Squat Snatch Rest

10min Achieve a 1RM: Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up For Time & Unbroken: (30min cap) 200m Run/Row or 0.5 Bike20 Toes to Bar or Wallball Sit-ups Rest 1min 400m Run/Row or 1k Bike 40 Wallball Shots Rest 1min 600m Run/Row or 1.5k Bike 60 Pull-Ups MRX Ring Rows Rest 1min 400m Run/Row or 1k Bike 40 Wallball Shots Rest 1min 200m Run/Row or 0.5 Bike 20 Toes

Cleans & Clusters E2MOM 6 TnG Power Cleans (PC) @ 65-70%6 Hang Squat Cleans (HSC) @ 65-70%3 Clusters of 1PC to 1 HSC @ 65-70% TnG 4 TnG Power Cleans (PC) @ 75-80%4 Hang Squat Cleans (HSC) @ 75-80%2 Clusters of 1PC to 1 HSC @ 75-80% TnG Team WOD 16min AMRAP: Partner 1 =

Overhead Build-Up E3MOM Strict Press – 10@50% Push Press – 8 @ 60% Push Jerk – 6 @ 70% Strict Press – 4 @ 80% Push Press – 2 @ 90% Push Jerk – 1 @ Max 11min AMRAP: 4 Burpee Box Jumps 24/20” RX+30/24 MRX20/18 6 Shoulder to Overhead 155/105 RX+185/125 MRX 115/751 Rope

Squat Build-Up E3MOM Back Squat – 10 @ 50%Front Squat – 8 @ 60%Overhead Squat – 6 @ 70%Back Squat – 4 @ 80%Front Squat – 2 @ 90% Overhead Squat – 1 @ Max For Time: (10min cap)200m Row/Run or 0.5k Bike21 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 200m Run/Row or 0.5k Bike15 Hang Power Snatch200m Run/Row or 0.5k