November 2023

HEROS Veteran’s Day Challenge by DB For Time: (40min cap) ARMY “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead Squats 18 Pull-Ups NAVY “JT” 21 – 15 – 9 Reps: Handstand Push-Ups Ring Dips MRX Bar Dips Push-Ups Air Force “DT” 5 Rounds: 12 Deadlifts […]

“The Mighty Marines XXXX” by DB 4 Rounds For Time: (40min cap) 10 Strict Pull-Ups MRX Pull-ups Row 250m15 Push-ups100m Ammo Can Carry 1 Rope Climb 15′ MRX 10′20 WallBall Sit-Ups 20/14lbs MRX 14/10 25 Kettlebell SwingsRun 400m Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs Dumbbell = 50/35lbs RX+ 65/70/75 – 40/45/50 MRX 35/20 Tough Cap, Fight

Hang Power Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 18min AMRAP: 36 Doubles or Barbell Moguls9 Power Snatch 75/55lbs RX+95/65 MRX 55/35 9 Overhead Lunges (alt feet/forward or backward)9 Hang Power Snatch Core & Snatch Development 25 Barbell Evil Wheels Snatch Width Grip25 Barbell or PVC Sotts Press Snatch Width

15 min Build Up to a 1RM Deadlift For Time: (16min cap)400m Run / Row or 1k Bike10 Deadlifts 315/215 RX+405/265 MRX 255/175 15 Double Push-up Burpees600m Run / Row or 1.5k Bike30 Ring Dips RX+ Ring Strict MRX Bar Dips 10 Deadlifts400m Run / Row or 1k Bike10 Deadlifts15 Double Push-up Burpees Core & Grip Development 200m One Arm Kettlebell/Dumbbell Farmers

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 WallBall Sit-Ups10 Pull-Ups RX+Chest to Bar MRX Ring Rows Athletes Choice on which AMRAP to Start

Strict Press Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 Mainsite WOD 15min AMRAP: 2 – 4 – 6 – 8 – 10 reps of: Clean 185/125 MRX 115/75 Wall-Facing Handstand Push-Ups *Any time you complete the round of 10/10, start over again at 2 reps Handstand Walk &

“Waning Days” by DB 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Over the Bar BurpeesDeadlift 225/155lbs RX+315/215 MRX 185/125 WallBall Sit-Ups 20/14lbs RX+GHD w/ WallBall MRX 20/10 Stretching & Flexibility Development 10 Skin the Cats1min Butterfly Stretch1min Seated Straddle Stretch

Run/Row 200m or Bike 0.5k E3MOM x 9min (score is the slowest time of the 3) 4 Rounds For Time: (30min cap) 400m Run/Row or 1k Bike 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 Overhead Squats 95/65 RX+115/75 MRX 75/5512 Pull-Ups RX+ Chest to Bar MRX Ring Row Core & Guns Development 30 Barbell Curls30 Glute Ham Raises 30

Split Jerk Build Up E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 3 Rounds For Time: (20min cap)10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)10 Right Arm Dumbbell Shoulder to Overhead10 Left Arm Dumbbell Snatch200m Run / Row or 0.5k Bike10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)10 Left Arm

Hang Power Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 Team WOD 18min AMRAP: P1 & P2 = 12 Deadlifts (alternating)P1 & P2 = 9 Hang Power Clean (in sync) P1 & P2 = 12 Box Jump Overs (alternating) P1 & P2= 9 Toes to Bar (in sync) Or 18 Partner Passing WallBall Sit-ups Barbell Weight’s = 135/95 RX+165/115 MRX 95/65 WallBalls