September 2023

Strict Press E2MOM 5 x 10 @ 50-60% 2 Rounds For Time: (20min cap)40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′4 Shoulder to Overhead 155/105 RX+ 205/135 MRX+ 115/75lbs 20 Box Jumps/Step-Ups2 Split Jerks10 Ring Dips RX+ Strict MRX Bar Dips1 Shoulder to Overhead Box Heights = 24/20″ RX+30/24 MRX 20/18″ Handstand Walk Development […]

Build Up E2MOM Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR FORCE WOD For Time: (20min cap)20 Thrusters 95/65 RX+ 115/75 MRX 75/55lbs 20 Sumo Deadlift High Pull20 Shoulder to Overhead20 Overhead Squats20 Front Squats**Athletes must perform 4 over the bar burpees

Row/Bike 12/10 Calories or 200m Run E3MOM x 12min (score is slowest time of the 4) 6min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 Toes to Bar24 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs or 24 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs Rest 2min 6min AMRAP: 6/5 Calorie Row/Bike or 100m Run6 Toes to Bar12 Kettlebell Swings 24/16kgsor 12 Dumbbell Snatch (alt arms)

3 Rounds For Time: (25min cap) 800m Run, Row or 2km Bike 9 Muscle Ups (Ring or Bar) MRX Chest to Bar9 Ball Facing Burpees18 Wallball Shots 20/14lbs to 10’ MRX 20/10 to 9’ Core & Grip Development 1min High Plank Finger Tip Hold18 reps DB/KB Curls straight to100m DB/KB Farmer’s Carry to Max DB/KB Curls 1min Hip

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 OR Randisabelly For Time: (15min cap)30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One bar per Athlete; Athletes

Hang Squat Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 For Time: (20min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of: Wall WalksHang Squat Cleans Barbell Weights = 135/95 RX+165/115 MRX 95/65lbs 6min

Front Squat E2MOM @ 50-60% 5 x 10 5min AMRAP: 10 Deadlifts 115/75 RX+155/105 MRX 75/55lbs 5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise5 Front Squats REST 3min 5min AMRAP: 10 Deadlifts5 Shoulder to Overhead5 Front Squats *athletes choice on which AMRAP to start Core & Squat Development 24 WallBall or KettleBell Russian Twists1min Wall

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” 8min time cap: 1800m Row For Time – *Rules = Athletes must switch every 300m WOD #2 “Alternating Chipper Abilities” 20min AMRAP: Athlete 1 = 10 Pull-ups MRX Ring Rows Athlete 2 = 10 Pull-ups Athlete 1 = 5 Burpees Athlete 2 = 5 Burpees Athlete 1 =

Clean Build Up E2MOM 10 – 7 – 5 – 5 – 3 – 1 – 1 4 Rounds For Time: (15min cap)5 Cleans 165/115 RX+225/155 MRX125/85lbs 15/12 Calorie Row/Bike or 300m Run2 Rope Climb 15’ RX+Legless MRX 1/15’ or 2/10’ or 2×5 Pull-ups & 5 Toes to Bar Core Development 10 Kettlebell Goblet Sit-Ups15 V-Ups20 GHD Sit-Ups25 Hip Extensions30cal Ski Erg or 30

“Fight Gone Bad” 3 Rounds for Reps of: 1 min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 min Sumo Deadlift High Pulls 75/55 MRX 65/451 min Box Jumps 20” MRX 18”1 min Push Press 1 min Row 1 min Rest Core Isometrics 1 min L-sit Hold (rings/parallettes) 30sec Plank Bird Dog Hold