October 2022

Run/Row 600m or 1.5k Bike x 12min E4MOM (score is slowest time of the 3) REST 4min Start WOD For Time: (18min cap) 600m Run/Row or 1.5k Bike 50 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 45/35lbs 50 Toes to Bar MRX 50 Knees to Navel50 Shoulder to Overhead600m Run/Row or 1.5k Bike Core & Guns Development 25 Barbell Curls25 Glute Ham […]

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row20 Over the Rower Burpees10 Power Cleans 155/105 MRX 115/75 *One Athlete Works, One Rests, share the reps as desired* Special Agent Laura Schwartzenberger, 43, was killed while executing

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/126 Muscle Ups Bar or Ring *opposite MRX Chest to Bar/Chest to Ring 12 Goblet Squats REST 3min “Left Hook” by DB 6min AMRAP: 6

Strict Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 12min AMRAP: 48 Double Unders12/10 Barbell Push-Ups MRX Push-ups6 Strict Press or Handstand Push-Ups 115/75 MRX 75/55 or 2/4” rise Handstand & Core Development 5 Wall Walks10 Handstand Shoulder Taps Facing Wall 5 Attempts Handstand walk1 min High Plank Hold25 Band

Run/Row 200m or 0.5k Bike x 10min E2MOM (score is slowest time of the 5) REST 2min Start WOD For Time: (13min cap) 200m Run/Row or 0.5k Bike 50 Pull-ups MRX Ring Rows50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 50 Dumbbell Snatch (alt arms)200m Run/Row or 0.5k Bike Dumbbells = 50/35lbs MRX 35/20lbs Core Development 20 Weight Plate Ground to Overhead 45 /

For Max Load E2MOM x 14min1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as the front squat, still perform Front Squat* “A New Goal” by DB For Time: (15min cap) 30 Cleans 135/95 RX+155/105 MRX 95/65 30 Front Squats30 Shoulder to Overhead *can squat clean in

“MAXTON” (RX+) 13 Rounds For Time: (50min cap) 8 Strict Pull-Ups RX+Strict w/ Weight Vest MRX Pull-up 26 Box Step-ups 24/20” RX+24/20”w/ Weight vest21 Burpees RX+w/ Weight Vest MRX 20/18” *Weight Vest RX+ = 20/14lbs* In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside

30min AMRAP: 30/24 Calorie Row/Bike or 600m Run15 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ 15 Toes to Bar15 Power Snatch 95/65 RX+115/75 MRX 75/55 Isometric Core Development 30sec Plank Bird Dog Hold Left/Right1min Hollow Hold30sec Plank Bird Dog Hold Right/Left1min Wall Iron Chair sit Holding 25/15lb plate 1min L-Sit Bar Hang CFHSV Running &

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike9 Deadlifts 315/215lbs RX+365/235 MRX 225/175 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs2 Rope Climbs 15’ RX+ 1legless/1 legs MRX 2/10’ or 1/15’ REST 1min After Each Round Dead Development & Stretching 15 Left Leg

Back Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (16min cap) 16 Calorie Row/Bike or 200m Run 8 Overhead Squats 115/75 RX+135/95 MRX 95/65 16 Calorie Row/Bike or 200m Run12 Front Squat16 Calorie Row/Bike or 200m Run 16 Back Squat Core & Squat Development 1min Iron Chair Against Wall