January 2023

Sumo Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 5 Rounds For Time: (16min cap) 12/9 Calories Row/Bike or 200m Run 11 Sumo Deadlifts 275/175 RX+315/205 MRX205/125 Rest 1min After Each Round 6min EMOM Challenge: Min 1 = Bar HangMin 2 = Iron Chair Hold on WallMin 3 = Hollow HoldMin 4 = High […]

Push Press into Split Jerks 4 Push Press into 2 Split Jerks 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split Jerk 1 Push Press into 1 Split Jerk For Time: (30min cap)120 Double-Unders100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 80 Barbell Push-Ups MRX Push-Ups60 Wallball Sit-Ups 20/14lbs MRX 14/10lbs40 Hang Power

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the Bar Burpees4 Toes to Bar5 Hang Power Snatch 95/65 MRX 75/55 Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch2x20sec Head to Floor Straddle Stretch Spend 3min on

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD (RX+) 4 Rounds For Time: (16min cap) 400m Run/Row or 1k Bike15 Box Jumps 30/24” RX+36/30” MRX 24/20” 6min Isometric EMOM Challenge: Min 1 = Bar/Rings Dip Hold or L-Sit Hold Min 2 = Hip Ext HoldMin 3 = Bar/Rings HangMin 4 =

Overhead Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 10min AMRAP: 21 Back Squats21 Pull-up MRX Ring Row15 Front Squats15 C2B MRX Pull-up9 OHS9MUs (Bar or Ring) MRX C2B Loads = 135/95 MRX 95/65 *repeat if able to finish* Squat Development 10 Kang Squats Barbell20 Skater Squats (10ea)30 Pistols (15ea)1min Wall

Hang Clean & Jerks E2MOM 3 Hang Cleans – 3 Jerks – 3 Hang Clean & Jerks 2 Hang Cleans – 2 Jerks – 2 Hang Clean & Jerks 1 Hang Clean & Jerk – 1 Hang Clean & Jerk 20min AMRAP: 21/17 Calorie Row/Bike or 300m Run10 Hang Cleans 155/105 RX+185/125 MRX 115/75 5 Jerks Core,

Front Rack Lunge (forward/alt legs) Build Up E2MOM 10 – 8 – 6 – 4 – 2 MainSite WOD (RX+) 5 Rounds For Time: 15 Pull-up RX+ L-Sit Pull-Up MRX Ring Row 30 Air Squats RX+ Pistols (alt legs) Flexibility & Squat Development 2x30sec Overhead Squat Hold2x30sec Pigeon/Swan/Piriformis Stretch 2x30sec Couch Stretch or Modified Couch

TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60 Deadlifts (1 Deadlifts, 1 holds Barbell at the top)40 Wallball Sit-Ups (partner passing over barbell) 20 Burpee Toes to Bar (1 works, 1 hangs on bar)10 Ground to Overhead (1 works

Split Clean EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust Weights Hang Split Snatch EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust Weights Split Jerk EMOM 2-2-2 (from floor / alt legs) “Raise the Roof” by DB For Time: (20min cap) 200m Run/Row or 0.5k Bike 20 Handstand Push-Ups 200m Run/Row or 0.5k Bike20 Split Clean &