June 2023

Power Snatch Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 5min AMRAP: 7 Power Snatch 115/75 RX+135/95 MRX 95/65 3 Muscle Ups (bar or ring) MRX Chest to Bar14 Push-ups Rest 2min / Add Weight 7min AMRAP: 7 Hang Snatch 135/95 RX+155/105 MRX 105/70 2 Rope Climb 15’ MRX 2-10’ or 1-15’7 […]

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10lbs Max Reps WallBall Shots to 10/9’ MRX 9’ Rest 1min after each Round Core Challenge (straight thru no stopping) 1min Bar Hang w/knee tuck1min High Plank Hold1min Hollow Hold 1min Low Plank Hold

Sumo-Deadlift Build Up E3MOM 5 x 5 For Time: (15min cap) 21 Sumo-Deadlifts200m Run/Row or 0.5k Bike 15 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 9 Sumo-Deadlifts200m Run/Row or 0.5k Bike 6 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 3 Sumo-Deadlifts200m Run/Row or 0.5k Bike Barbell = 275/185 RX+365/235 MRX 205/135lbs Core & Flexibility Development 10 Hip Extension to Glute Ham Raise 1min Head to Floor Straddle Stretch

Hang Power Clean Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 For Time: (18min cap)100 Doubles or 30 Box Jumps 24/20 MRX 20/18” Then 2 – 4 – 6 – 8 – 10 Reps of: Hang Power Cleans 20 – 18 – 16 – 14 – 12 Reps of: Toes to

Overhead Squat Build Up E3MOM 5 x 5 “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6 Wallball Sit-Ups Rest 2min 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-Ups MRX Ring Rows Rest 2min 3min AMRAP: 12 Hang Power Cleans12 Hand Release Push-ups Rest 2min

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24kgs MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ HERO WOD WHITTEN 5 rounds for time U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion,

For Time: (34min cap)400m Run/Row or 1k Bike 8 Front Squat 135/95 RX+165/115 MRX 95/65 Rest 1min 800m Run/Row or 2k Bike 16 Back Squat Rest 2min 600m Run/Row or 1.5k Bike 12 Front Squat Rest 1min 1000m Run/Row or 2.5k Bike 20 Back Squat Rest 2min 200m Run/Row or 0.5k Bike 4 Front Squat Core & Pistol Development 20 Wallball Leg Lifts20 Pistols Left Leg20

Team WOD #1 6min AMRAP:Max Calorie Row ** athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 18min AMRAP: P1 – 12 Deadlifts 185/125 MRX 155/95 P2 – 12 DeadliftsP1 – 6 Toes to BarP2 – 6 Toes to Bar 9 Synchronized Push-ups12/10cal Row/Bike or 200m Run *Alternating partners each exercise, Partners must slap

Strict Press Build Up E3MOM 5 x 5 MainSite WOD RX+ 8min AMRAP: 3 Handstand Push-Ups RX+Strict MRX 2/4” Rise 3 Overhead Squats6 Handstand Push-Ups RX+Strict MRX 2/4” Rise 3 Overhead Squats 9 Handstand Push-Ups RX+Strict MRX 2/4” Rise 3 Overhead Squats12 Handstand Push-Ups RX+Strict MRX 2/4” Rise 6 Overhead Squats 15 Handstand Push-Ups RX+Strict MRX

Front Squat Build Up E3MOM 5 x 5 4min AMRAP: Buy-in = 13/11 Calorie Row/Bike or 200m Run 13 Kettlebell Swings13 KB/DB Box Step-ups REST 1min 4min AMRAP: Buy-in = 13/11 Calorie Row/Bike or 200m Run 13 Hang Squat Cleans13 Box Jumps REST 1min 4min AMRAP: Buy-in – 13/11 Calorie Row/Bike or 200m Run 13 Front