October 2023

MainSite WOD 10 Rounds For Time: (30min cap) 200m Run/Row or 0.5k Bike 3 Ring Muscle-Ups MRX Bar Muscle-Ups Core Development 10 Evil Wheels20 WallBall Russian Twists 20 GHD or Weighted Sit-ups20 Calorie Ski Erg or 40 DB/KB Pullovers 20 WallBall Russian Twists 10 Evil Wheels

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX95/65 800m Run/Row or 2k Bike6 Clean & Jerks600m Run/Row or 1.5k Bike 4 Clean & Jerks400m Run/Row or 1k Bike2 Clean & Jerks200m Run/Row or 0.5k Bike 10 Clean & Jerks Handstand & Core Development 8 Wall Walks (with 10sec hold at top) 18 Hip Extensions18 Handstand Shoulder

Team WODs: In 2 Athlete teams WOD #1 (10 min time cap) – 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m for Row and 0.5k for Bike) Rest 5min from time cap WOD #2 20min AMRAP: 20 Alternating Over the Bar Burpees 20 Alternating Deadlifts20 Alternating Hang Cleans20 Alternating Shoulder to

For Max Load E2MOM x 14min 1 Power Snatch to 1 Hang Power Snatch 3 Rounds For Time: (15min cap) 14 Alternating Legs Toes to Bar 5 Power Snatch to Hang Power Snatch 22 Calorie Row/Bike or 400m Run Barbell Weight’s = 95/65 RX+115/75 MRX 75/55lbs UnBroken/Straight Thru Challenge: 1min High Plank Hold 1 Push-up Every 10 seconds

Bench Press Build Up E2MOM10 – 7 – 5 – 3 – 2 – 1 – 1 15min AMRAP: 10 Right Arm Dumbbell Push-ups 10 Dumbell Box Step Ups 10 Left Arm Dumbbell Push-ups 20 Box Jumps Box Heights = 24/20″ RX+30/24” MRX 20/18”Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Core & Shoulder Development 10

Deadlift E3MOM 10 – 5 – 5 – 20 Going for 20rep max For Time: (15min cap) 5 Over the Bar Burpees 200m Run/Row or 0.5k Bike 5 Deadlifts5 Over the Bar Burpees200m Run/Row or 0.5k Bike 10 Deadlifts 5 Over the Bar Burpees200m Run/Row or 0.5k Bike 15 Deadlifts5 Over the Bar Burpees200m Run/Row or 0.5k Bike 20 Deadlifts Barbell Weights = 225/155lbs

“KettleBell Killed the Rocket Man” by DB For Time: (30min cap) 10 Kettlebell Swings 24/16kgs RX+ 32/24kgs MRX 20/12kgs 30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings 25 Goblet Squats500m Rocket ROW or 1.2k Bike 20 Kettlebell Swings20 Goblet Squats400m Rocket RUN25 Kettlebell Swings15 Goblet Squats300m Rocket ROW or 0.7k Bike 30 Kettlebell Swings10 Goblet Squats200m Rocket

“TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX 9 to 10′ or 6 to 15′9 Thrusters6 Rope Climbs 15′ MRX 6 to 10′ or 3 to 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in

Run/Row 200m or Bike 0.5K E3MOM x 12min (score is the slowest of the 4) “Walley’s World” by DB 3 Rounds For Time: (21min cap) 32 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′16 Pull-ups RX+16 Pull-ups w/WallBall MRX Ring Row Run 400m w/Wallball*WallBall Pull-Up- wallball held between legs/feet* Core & Guns Development 50 WallBall Curls50

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kg 12 Deadlifts 155/105lbs RX+185/125 MRX 115/759 Hang Power Cleans6 Shoulder to Overhead 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb