January 2023

“Fast 40s” by DB For Time: (30min cap) 400m Run/Row or 1k Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 400m Run/Row or 1k Bike 40 Thrusters Rest 1min 400m Run/Row or 1k Bike40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 400m Run/Row or 1k Bike40 Toes to Bar or WallBall Sit-up 20/14lbs MRX 20/10 Rest 1min 400m Run/Row or 1k Bike40 WallBall Shots […]

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every min – perform 5 Burpees, for the rest of the minute = max thrusters, until next minute then – 5 Burpees & max thrusters Continue pattern until 100 Thrusters. LT Robert James Kalsu (Apr 13, 1945-Jul

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power Snatch to 3 Hang Power Snatch 1 Power Snatch to 4 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch Team WOD“Your Turn, My Turn” by DB 18min

Strict Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 9min AMRAP: 5 Over the Bar Burpees6 Barbell Push-ups MRX Push-ups7 Front Squats (can thruster out)8 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55lbs Core & Handstand Development 20 Hip Extensions1min Handstand Hold1min Hollow Hold1min Right Side Plank Hold1min Hollow Hold1min Left Side Plank

Different Deadlift Build Up E2MOM 10 Barbell Deadlifts 10 Right Arm Right Leg Kettlebell Deadlifts 10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts 5 Right Arm Right Leg Kettlebell Deadlifts 5 Left Arm Left Leg Kettlebell Deadlifts 2 Barbell Deadlifts “Deadway to Heaven” by DB For Time: (18min cap) 33 Deadlifts 135/95 RX+ 185/125

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ **10 MUs & 20

Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/1040 Double-unders or Barbell Moguls20 Power Cleans 135/95 RX+155/105 MRX 95/65 (Rest remainder of time/change weights, Can’t start until 4min) If completed before 4min, add 4min; Complete:25 Toes to Bar or Wallball Sit-ups50

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups *can link T2B and Pull-up in one motion and complete simultaneous Core Development 30 GHD Sit-ups or 30 Weighted Ab-mat Sit-ups

Push Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (16min cap) 20 Shoulder to Overhead or Handstand Push-Ups 1 Rope Climb or 10 Pull-up MRX 10’ / Ring Row 15 Shoulder to Overhead or Handstand Push-Ups2 Rope Climbs or 20 Pull-ups MRX 2/10’ or 1/15’ / Ring Rows 10 Shoulder to Overhead or Handstand Push-Ups 3 Rope Climbs or 30 Pull-ups MRX 3/10’ or 2/15’ /