September 2022

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Bike 6 Clean & Jerks600m Run/Row/ 1.5k Bike 4 Clean & Jerks400m Run/Row/ 1k Bike2 Clean & Jerks200m Run/Row/ 0.5k Bike 10 Clean & Jerks *Compare to October 18, 2021; Oct 17, 2020* Handstand Walk […]

Overhead Lunge (alt legs) E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 9min AMRAP: 48 Double Unders or 18 Box Jumps 24/20” 12 Overhead Lunges (alt legs) MRX 20/18” Barbell Weights = 75/55lbs RX+95/65 MRX 45/35 Core & Squat Development 20 WallBall V-Ups (switch ball from hands to feet) 40 Bulgarian Split Squats (20 ea) w/Dumbbells20 GHD

Push Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)9 Handstand Push-Ups or Push Press RX+ Strict MRX 2/4”rise 15 Dips (bar or ring) RX+ Strict21/17 Calorie Row/Bike or 400m Run Barbell Weights = 155/105lbs RX+185/125 MRX115/75 Core & Shoulder Development 30 Right Knee to Left Elbow Plank Tucks 15 Barbell or PVC Sotts

One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Chooses Load, can be different than WOD weight* Team WOD“Helen with a Friend” by DB 3 Rounds For Time: (18min cap)Partner 1 – 400m Row or 1k Bike *Same time* Partner 2 – 400m Run **Switch each Round** Partner

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 6min AMRAP: 12 Power Cleans 155/105 RX+185/125 MRX 115/75 21 Air Squats 10min Isometric Challenge 2min High Plank Hold 2min Hollow Hold 2min Bar Hang2min Dead Bug Hold 2min Low Plank Hold

“TAYLOR” 4 Rounds For Time: (20min cap) 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March

4 Rounds For Time: (36min cap)16 Hang Snatch 95/65 RX+115/75 MRX 75/55 12/9 Barbell Push-ups MRX Push-ups24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 600m Run / Row or 1.5km Bike Rest 2 minutes between rounds 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar

Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings) 4 to 8 Strict Chest to Bar Pull-Up (bar or rings)5 to 10 Strict Weighted Pull-Ups (bar or rings) 21-15-9 Reps for Time: (15min cap) Hang Squat Clean 135/95 MRX

Howard’s 75th – 3/4 Century Birthday WOD! 1 AMRAP for each quarter century, and 1 to grow on! 9min AMRAP: Buy In: 75 Double Unders MRX Single Unders Then, 9 KBS 24/16 RX+ 32/24 MRX 16/12 22 WBS 20/14 10/9′ MRX 14/10 9′ rest 3 minutes 9min AMRAP: Buy In: 75 Double Unders MRX Single Unders

Jerk (any style) Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 20min AMRAP: 15/12 Calorie Row/Bike or 200m Run10 Jerks 135/95 RX+165/115 MRX 95/652 Rope Climbs 15’ RX+ 1Legless/1wLegs MRX 1 to 15’ or 2 to 10’ Core & Handstand Development 20 Plank Shoulder Taps1min Handstand Hold (facing wall) 10 Wall