January 2024

Hang Power Snatch Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 MainSite WOD 18min AMRAP: 10 Hang Power Snatch10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Knees to Elbows Barbell Weight’s = 95/65 lbs MRX 75/55 Core Development 10 Weighted Sit-ups 20 WallBall Russian Twists […]

“JARED” 4 Rounds For Time: (45min cap) Run 800m 40 Pull-Ups MRX Ring Row 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while

Run/Row 400m or 1k Bike x 9min E3MOM (score is slowest time of the 3) MainSite WOD 5 Rounds For Time: (20min cap) 400m Run/Row or 1k Bike 10 Thrusters 135/95 MRX 95/65lbs Core & Squat Development 10 Barbell Kang Squats15 Heel Claps Over the Bar20 Skater Squats (10ea leg)15 Evil Wheels30 Pistols (15ea leg)1min

In 15min Achieve: 1 RM Weighted Pull-Up and Max Set of Unbroken Muscle-Ups 15min AMRAP: Part A:-50 Handstand Push-Ups or 16 Wall Walks MRX 2/4” Rise 50 Pull-Ups MRX Ring Rows 50 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 50 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *athletes choice on order;

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms Rest 2 minute/rotate each 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet

Back Squat Build-up E3MOM 10 – 10 – 5 – 5 – 5 For Time: (20min cap) 2 Rounds of: 7 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 200m Run/Row or 0.5km Bike REST 1min 2 Rounds of:14 Front Squats400m Row or 1km Bike REST 1min 2 Rounds of:21 Back Squats200m Row or 0.5km Bike Core

Strict Press Build-up E3MOM 10 – 10 – 5 – 5 – 5 7min AMRAP: 7 Left Arm Dumbbell Push-ups (Left hand on Dumbbell) 7 Right Arm Dumbbell Shoulder to Overhead 7 Dumbbell Box Step-ups 7 Right Arm Dumbbell Push-ups (Right hand on Dumbbell) 7 Left Arm Dumbbell Shoulder to Overhead 7 Dumbbell Box Step-ups

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then: 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs &

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press

In 12min Achieve:1 Max Set of Unbroken Pull-Ups “Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ 21 Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups *can link T2B