November 2022

HERO WOD “LARRY” 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (45min cap) Front SquatsBar Facing Burpees200m Kettlebell carry after each Round Barbell Weights = 115/75 MRX 85/60 Kettlebells = 32/24kgs 80/50 MRX 24/16 U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a […]

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 Wallball Sit-Ups10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which AMRAP to

“Motor Malfunction” by DB For Time: (40min cap) 1200m Run / Row or 3km Bike2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5km Bike2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′50 WallBall Shots 20/14 to 10/9′ RX+11/10 MRX 20/10 to

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (22min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)10 Left Arm Dumbbell Box Step-ups10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)10 Right Arm Dumbbell Box Step-ups Box Heights = 24/20” RX+ 30/24” MRX 20/18” Dumbbells =

“Waning Days” by DB 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Over the Bar BurpeesDeadlift 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD MRX 20/10 Core, Guns & Grip Development 10 Skin the Cats100m Plate Pinch Carry20 Plate Pinch

For Time: (35min cap)1200m Run / Row or 3k Bike40 Left Arm Dumbbell Shoulder to Overhead 50/35lbs MRX 35/2040 Pull-ups MRX Ring Rows40 Right Arm Dumbbell Shoulder to Overhead600m Run / Row or 1.5k Bike30 Left Arm Dumbbell Snatch30 Chest to Bar MRX Pull-Ups30 Right Arm Dumbbell Snatch300m Run / Row or 1km Bike15 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20 15

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65 MRX 75/55 42 Calorie Row/Bike or 600m Run15 Squat Snatch30 Calorie Row/Bike or 400m Run9 Squat Snatch18 Calorie Row/Bike or 200m Run Core Development 2min High Plank Hold 25 Back Extensions 2min Low Plank Hold 25 Hip

Team WOD 10min Synchronized AMRAP: Partner 1 Row 200m (switch each rd) Partner 2 Run 200m or 0.5km Bike Partner 1 & 2 = 15 Synchronized WB Shots Partner 1 & 2 = 10 Synchronized Pull-ups RX+ C2B MRX Ring Rows REST 3min 5min Alternating AMRAP: 10 Alternating Over Bar Burpees 10 Alternating BB Push-ups