July 2022

Front Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “AUGUSTUS” by DBFor Time: (20min cap) 800m Run/Row or 2k Bike27 Back Squats 135/95 RX+165/115 MRX 95/6575 Double Unders MRX 150 Singles400m Run/Row or 1k Bike14 Front Squats75 Double Unders MRX 150 Singles**Augustus Penalty = a missed Double or Single, results in a Burpee paid immediately** […]

3 Rounds For Time: (30min cap)10 Over the Bar Burpees15 Overhead Squats 95/65 RX+135/95 MRX 75/55 30 Pull-ups RX+ Chest to Bar MRX Ring Rows 60 Double Unders Rest 2min After Each Round Core, Chest & Guns Development 15 Dubmbell Push-ups15 Dumbbell Curls15 Dumbbell Bench Press15 Dumbbell Hammer Curls15 Reverse Rower Tucks15 Band Pull Aparts

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16 MRX 20/1210 Box Jumps 24/20″ MRX 20/18 *compare to 9 Jul 17* U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo

MainSite WOD (RX+) 45min AMRAP: 800m Run10 Deadlifts800m Run50 Sit-ups (Barbell anchored) *Barbell Weights = 255/175lbs RX+315/215 MRX 205/135 Stretching & Flexibility Development 1min Standing Straddle Stretch 1min Butterfly Stretch1min Seated Straddle Stretch 1min American Splits Hold 1min Couch Stretch 1min Pigeon/Periformis/Box Stretch 1min Chinese Splits Hold3min on Favorite Stretches

Pause Back Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) EMOM Until Complete: (20min cap)5 Pull-Ups RX+ C2B MRX Ring Rows 150 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *Start of Each Minute Perform 5 Pull-ups to Max WallBalls Until 150 Complete* Core & Leg Development 20

Pause Strict Press E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 4 Rounds For Time: (20min cap) Partner 1 – 200m Run or 0.5km Bike Partner 2 – 200m Row *Switch each round* P1 & P2 – 12 Alternating Barbell Push-upsP1 & P2 – 6 Synchronized Split JerksP1 & P2 –

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Arm Pump” by DB 13min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 9 Toes to Bar13 Hang Power Snatch39 Double Unders Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch grip)

**Tester For Time:** (5min cap) 48/40 Calorie Row/Bike or 800m Run Rest 5min – Set-up/Prep for WOD For Time: (20min cap) 12/10 Calorie Row/Bike or 200m Run 10 Dumbbell Snatch (alt arms) 24/20 Calorie Row/Bike or 400m Run 20 Dumbbell Snatch (alt Arms) 36/30 Calorie Row/Bike or 600m Run 30 Dumbell Snatch (alt Arms) 48/40 Calorie Row/Bike or 800m Run 40 Dumbbell Snatch (alt Arms) Dumbbell

“BIG Sexy” 5 Rounds For Time: (30min cap)6 Deadlifts 315/215lbs MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar Pull-Ups4 Thrusters 155/105 MRX 115/754 Muscle-Ups (ring or bar) MRX 4 Chest to Bar & 4 Dips *Athletes responsible for load changes* **compare to 14 Jul 19** Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi,

Congratulations to Brian and Rosemary on their wedding day! So excited to start their big day with a WOD in their honor! *********************************************************************** “I do, You do” 20 Min Partner AMRAP: Partner 1 – 7 Holy Matrimony Hang Snatch Partner 2 – 23 Skip Down the Aisle Double Unders Partner 1 – 22 Jump in