January 2024

Deadlift Build Up E3MOM 20 – 15 – 10 – 5 – 1 Team WOD 20 min AMRAP: 200m Run/Row or .5 Bike (both athletes) 20 Alternating Burpee Box Jump Overs 24″/20″ RX+ 30″/24″ MRX 20″/18″ 20 Synchronized Deadlifts 205/135 RX+255/175 MRX 165/115 20 Partner Passing Wallball Sit-Ups 20/14 MRX 20/10 Grip/Core Development 1 min […]

“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate WallBall Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Dumbbell Step-Ups 24/20″ MRX 20/18″

Bench Press Build-up E3MOM 20 – 15 – 10 – 5 – 1 For time: (25min cap) 100 Sit-ups (anchored) 200m Run/Row or 0.5k Bike 20 Handstand Push-Ups RX+ Strict MRX 2/4” Rise 400m Run/Row or 1k Bike 40 Dips (bar) RX+ Rings Strict MRX Parallette 800m Run/Row or 2k Bike 80 Push-ups RX+ Hand

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the Bar Burpees4 Toes to Bar5 Hang Power Snatch 95/65 MRX 75/55 Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch 2x20sec Head to Floor Straddle Stretch

“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar Dips Core & Grip Development 10 Skin the Cats 100m Plate Pinch Carry 20 Barbell Good Mornings 100m Double Kettlebell Heavy Farmer’s Carry 30 Banded Pull-Aparts 200m Single Kettlebell Heavy Farmer’s Carry 40 Calorie Ski Erg

For time: (33min cap) 200m Run /Row or 0.5k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 400m Run/Row or 1k Bike 40 Pull-up MRX Ring Row 600m Run/Row or 1.5k Bike 30 Kettlebell Goblet Thrusters 800m Run/Row or 2k Bike 20 Handstand Push-Ups RX+ Strict MRX 2/4” rise 1000m Run/Row or 2.5k Bike 10

Clean & Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 7 Rounds For Time: (21min cap) 50 Double Unders 3 Clean & Jerk 185/125 MRX 135/95lbs **For every failed double-under, immediately perform 3 burpees over the bar** Shoulder & Flexibility Development 25 Dumbbell/Kettlebell Shrugs30sec

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch Team WOD “Your Turn, My Turn” by DB 18min AMRAP: 2 Power Snatch 115/75 RX+ 135/95

For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km A-Bike MainSite WOD (RX+) For Reps: 3min Chest to Bar RX+Muscle-ups MRX Pull-ups 3min Strict Press 95/65 RX+135/95 MRX 65/35 2min Chest to Bar RX+Muscle-ups MRX Pull-ups 2min Strict Press 1min Chest to Bar RX+Muscle-ups MRX Pull-ups 1min Strict Press

Differing Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts -10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts – 5 Right Arm Right Leg Kettlebell Deadlifts -5 Left Arm Left Leg Kettlebell Deadlifts 2 Barbell Deadlifts “Deadly Sprint” by DB For Time: (15min cap) 33 Deadlifts 225/155