July 2022

Push Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) For Time: (18min cap) 500m Row/Run or 1.2k Bike20 Strict Handstand Push-Ups RX+ Parallette MRX 2/4” HSPU 500m Row/Run or 1.2k Bike20 Handstand Push-Ups RX+ Strict HSPU MRX 20 Shoulder to Overhead 500m Row/Run or 1.2k Bike20 Shoulder to Overhead RX+ HSPU MRX […]

Pause Bench Press E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 20min AMRAP: 20 Wallball Shots 20/14 to 10/9’ RX+20/14 to 11/10’ 20 WallBall Sit-ups 20/14lbs MRX 20/10lbs 20 Calorie Row/Bike or 400m Run20 Push-ups RX+ Feet on Wallball 20 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12 Core & Chest Development 20

Pause Deadlifts E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 16min AMRAP: Partner 1 – 11 Calorie Row or BikePartner 2 – Low Plank HoldPartner 2 – 11 Calorie Row or BikePartner 1 – Low Plank HoldPartner 1 – 11 Deadlifts 185/125 RX+225/155 MRX 135/95 Partner 2 – Deadlift Hold Partner

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

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Running and Rowing Power ELIZABETH” For Time: (25min cap) Run 400m 21 Power Clean 135/95 MRX 115/75 21 Ring Dips MRX Bar DipsRow 400m or 1k Bike15 Power Clean 15 Ring Dips MRX Bar Dips Run 200m9 Power Clean 9 Ring Dips

HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/16kgs *Compare to 15 Apr 21; 23 Jun 19; 2 Jul 18* In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds For Tim: (12min cap)15 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 55/35 15 Thrusters Core & Pistol Development 15 Wallball Leg Lifts15 Pistols Left Leg15 Evil Wheels15 Pistols Right Leg15 V-Ups w/WallBall15 Kettlebell Goblet

4 Rounds For Time: (30min cap) 40 Calorie Row/Bike or 800m Run 20 Over the Bar Burpees10 Barbell Push-ups MRX Push-ups5 Power Snatch 135/95lbs RX+155/105 MRX 115/75 Grip & Guns Development 200m KB/DB Farmers Carry 20 KB Bottoms Up Curl 200m Plate Pinch Carry20 Plate Pinch Curls 100m KB/DB Farmers Carry 10 KB Bottoms Up Curls 100m Plate

Split Jerk Build Up 5×2 E3MOM **Building Up to a 2RM (alt legs)** 11min AMRAP 22 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 11 Box Jumps2 Split Jerks 165/115 RX+205/135 MRX 115/75 Core & Flexibility Development 1min Head to Floor Straddle Stretch 1min Couch Stretch10 Reverse Rower Tucks1min Butterfly Stretch 1min Chinese Splits / Standing

“The Running Chipper” by DB For Time: (40min cap) 200m Run10 Muscle Ups Bar or Ring MRX Bupee Chest to Bar200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs MRX 20/10400m Run40 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12600m Run50 Double Unders or Ski/Mogul Jumps Over the Kettlebell400m Run40 Hand Release Push-Ups400m Run30 Toes to Bar200m Run20 WallBall Burpees 20/14lbs