September 2023

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 21min AMRAP: 21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10 12/9 Calorie Row / Bike or 200m Run Guns & Flexibility Development 2×21 Dumbbell Hammer Curls30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits) 2×21 Kettlebell Goblet Curls30sec each Stretch (Straddle, Couch Stretch, […]

HERO WOD “JOSHIE” 3 Rounds For Time: (30min cap)21 Dumbbell/Kettlebell Snatch Right Arm 21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm 21 L Pull-Ups MRX Strict Pull-Ups Kettlebells = 20/12kgs RX+24/16kgs MRX 12/8kgs Dumbbells = 40/25lbs RX+ 50/35 MRX 30/15lbs *DB/KB Snatches are FULL Squat Snatches Core & Individual Limb Development 15 Left Leg

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min AMRAP: -12 Hang Power Snatch-12 Toes to Bar or WallBall Sit-Ups **Continuous 12 Calorie Row or Bike by Partner 1/ Partner 2 ** Barbell Weights = 95/65 RX+115/75 MRX 75/55 WallBalls = 20/14lbs MRX 20/10lbs*One

Bench Press E2MOM 5 x 10 @ 50-60% 4 Rounds For Time: (16min cap) 42 Double-unders 6 Wall Walks12/9 Push-ups18 Front Squats 75/55 RX+95/65 MRX 45/35lbs Chest & Core Development 2×12 Dumbbell/Kettlebell Bench Press2×12 Reverse Rower Tucks2×12 Dips (ring & bar)2×24 Band Pull Aparts (across chest)

Deadlift E2MOM 5 x 10 @ 50-60% 13min AMRAP: – 13/11 Calorie Row/Bike or 200m Run– 6 Over the Bar Burpees– 7 Deadlift 255/175 RX+315/215 MRX205/135lbs Core Development: -26 Reverse Rower Tucks – 26 V-Ups– 13 Strict Toes to Bar– 1min Hip Extension Hold – 1min High Plank Hold – 26 Hip Extensions

Thruster Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 Three 3min Rounds of: 10 Thrusters 115/75 RX+135/95 MRX 95/65 10 Pull-ups RX+Chest to Bar MRX Ring RowMax Calorie Row or Bike Rest 2 minutes between rounds *Score is total calories from all 3 rounds Core & Guns Development 20

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: (40min cap) 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between each Round SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his

“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Cleans100m Run 7 Push Press 8 Back Squats 9 Power Cleans 200m Run 10 Push Press 11 Back Squats 12 Power Cleans 400m Run 13 Push Press 14 Back Squats 15 Power Cleans 800m Run 16

10 Rounds For Time: (30min cap) 30 Double Unders or 30 Barbell Moguls 10 Front Rack Lunges (stationary)10 Shoulder to Overhead 75/55 RX+95/65 MRX 45/35lbs 10 Toes to Bar 10min Isometric Challenge 2min High Plank Hold 2min Hollow Hold 2min Bar Hang2min Dead Bug Hold 2min Low Plank Hold CFHSV RUNNING & ENDURANCE WOD: 4 x 200m run, rest

Row/Bike 24/20 Calories or 400m Run E4MOM x 12min (score is slowest time of the 3) 4 Rounds For Time: (20min cap)24/20 Calorie Row/Bike or 400m Run24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs3 Rope Climbs 15’ RX+Legless MRX 3/10’ or 2/15’ Core & Kettlebell Development 12 Kettlebell Turkish Get-ups (each arm)24 Kettlebell Goblet Curls24 Kettlebell Goblet Sit-up to Press24 Back Extensions or