October 2023

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 6 Rounds For Time: (18min cap)36 Double Unders or 12 Box Jumps 24/20 MRX 20/18” 12 Deadlifts 95/65 RX+135/95 MRX 75/55lbs 12 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/1012 Shoulder to Overhead Rest 1min after Each Round Core & Shoulder Development 10 Skin […]

Hang Squat Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/126 Muscle-Ups Bar or Ring *opposite MRX Chest to Bar 12 Goblet Squats REST 3min “Left Hook” by DB 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina Row or 1.2k Bike Add cargo/weight 14 Over the Bar Burpees 14 Power Cleans 115/75 RX+135/95 MRX 95/65 14 Thrusters500m Pinta Row or 1.2k Bike Add cargo/weight 14 Deadlifts 135/95 RX+ 155/105 MRX 115/75

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry with Dumbbell 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb weighted/DB Pull-ups MRX Pull-ups20 Dumbbell Snatch (alt arms) 50/35lbs MRX 35/20 *Based on Nickman, logistic modifications HERO WOD NICKMAN 10 Rounds For time 200-meter farmers carry with both dumbbells35-lb. weighted pull-ups,

For Time: (21min cap)200m Run/Row or 0.5k Bike5 Squat Cleans 135/95 RX+155/105 MRX 95/65 400m Run/Row or 1k Bike10 Squat Cleans600m Run/Row or 2k Bike15 Squat Cleans400m Run/Row or 1k Bike10 Squat Cleans200m Run/Row or 0.5k Bike5 Squat Cleans Core & Squat Development 2min High Plank Hold20 Cossack Squats (alt legs)20 Reverse Kettlebell Goblet Lunges (alt legs)20 Pistols or Progressions (alt legs)2min Low Plank Hold20 Bulgarian

Snatch Cluster Build Up E2MOM x 16min 1 Hang Power Snatch to 1 Power Snatch 4 Rounds For Time: (16min cap)60 Double Unders or Barbell Mogul Jumps 15 Toes to Bar10 Hang Power Snatch5 Power Snatch Barbell Weight’s = 95/65 RX+115/75 MRX 75/55lbs Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch grip) 25

Team WOD 26min AMRAP: Partner 1 – 200m Run / Partner 2 – 200m Row or 0.5k Bike 10 Alternating Hand Release Push-ups MRX Push-ups 10 Alternating Hang Squat Clean Thrusters 20 Partner Passing Wallball Sit-ups Barbell Weight’s = 95/65 RX+135/95 MRX 75/55lbs Wallball Situps = 20/14 MRX 20/10lbs** Athletes switch each round Row / Run /

Sumo Deadlifts & 1 Leg & 1 Arm Deadlifts E2MOM 10 Sumo Deadlifts – 10 Kettlebell Left Leg & 10 Right Leg Deadlifts 8 Sumo Deadlifts – 8 Kettlebell Left Leg & 8 Right Leg Deadlifts 6 Sumo Deadlifts – 6 Kettlebell Left Leg & 8 Right Leg Deadlifts 13min AMRAP: 13 Kettlebell Sumo Deadlift

Push Press to Push Jerks E3MOM6 Push Press to 6 Push Jerks (60-70% of Push Press)5 Push Press to 5 Push Jerks (65-75% of Push Press)4 Push Press to 4 Push Jerks (70-80% of Push Press)3 Push Press to Max Push Jerks (75-85% of Push Press) 3 Rounds For Time (15min cap) 400m Run/Row or 1k Bike 12

Front Squat E3MOM 10 – 5 – 5 – 20 Going for 20rep max “Nowhere to Hide” by DB 12min AMRAP: 6 Bar Facing Burpees5 Deadlifts 155/105 RX+ 185/125 MRX 125/85 4 Hang Power Cleans3 Front Squats2 Jerks Core Development 2min High Plank Hold 25 Evil Wheels2min Low Plank Hold 25 Hip Extensions 2min Bar Hang