December 2022

“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBalls12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts325m Row for the Wounded Wallballs = 20/14lbs to 10/9′ MRX 20/10 to 9′Barbell Loads […]

Squat Snatch Build Up E2MOM 3-2-2-1-1-1 MainSite WOD (RX+) 12min AMRAP: 1 Squat Snatch 115/75 RX+155/105 MRX 75/55 3 Clean & Jerks 30 Doubles Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC Sotts Press (snatch grip) 20 Left Knee to Right Elbow Plank Tucks 20 Barbell Rows

Tempo Back Squat E3MOM5 Sets x 3-6 Reps @ 50-75% **3sec Down -2sec Hold/Isometric Squeeze – 1sec Explode up -2sec Reset** 4 Rounds For Time: (16min cap)12/10 Barbell Push-ups MRX Push-ups5 Squat Cleans 115/75 RX+135/95 MRX 95/65 2 Over the Bar Burpees5 Thrusters12/10 Calorie Bike/Row or 200m Run Core & Pistol Development 10 Pistols Each Leg or 10 Scaled Pistols

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2km80 Double-unders600m Run60 Jingle Bell Squats600m ROW or Bike 1.5km60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Bike 1km40 Double-unders200m Run20 Jingle Bell Swings200m ROW or Bike .5km20 Jingle Bell Lunges (alt legs/stationary) 100m Run

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees *Burpees to a 45/25lb Plate Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie

Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min AMRAP: 9/6 Dumbbell Push-ups (Right hand on Dumbbell) 12 Dumbbell Snatch (Right arm)9 Right Arm Dumbbell Box Step-ups9/6 Dumbbell Push-ups (Left hand on Dumbbell) 12 Dumbbell Snatch (Left arm) 9

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 2min AMRAP: 5 Over the Bar Burpees10 Deadlifts 255/175 RX+315/215 MRX 205/135 Max Double-unders or Barbell Mogul Jumps Rest 2min 2min AMRAP: 5 Barbell Pushups10 DeadliftsMax Double-unders or Barbell Mogul Jumps Rest 2min 2min AMRAP: 5

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) Partner 1 = 10 Calorie Row/Bike Partner 2 = 20 Wallball Shots10 Synchronized Hang Power Snatch20 Partner Passing Wallball Sit-Ups (over the barbell) Partner 2 = 10 Calorie Row/BikePartner 1 =

WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 ORIsabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 Dumbbell Snatches Alt. Arms 50/35 RX+ 70/50 MRX 40/25 (15min time cap for all WODs) In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team

Strict Press E3MOM 5 sets x 10 reps For Time: (20min cap)16 Power Cleans 135/95 RX+165/115 MRX 95/65 16 Shoulder to Overhead800m Run/Row/ 2k Bike12 Power Cleans12 Shoulder to Overhead400m Run/Row/ 1k Bike8 Power Cleans8 Shoulder to Overhead200m Run/Row/ 1k Bike4 Power Cleans4 Shoulder to Overhead Handstand Walk Development 5 Wall Walks10 Shoulder Taps Handstand on