January 2024

Power Clean to Hang Clean Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to 1 / 1 to 1 / 1 to 1 Team WOD 18min AMRAP: P1 – 6 Power Cleans / P2 – 12 Hang Cleans P1 & P2 – 12 Alternating […]

Power Snatch to Hang Snatch Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to 1 / 1 to 1 / 1 to 1 3min AMRAP: 39 Double Unders13 Hang Snatch 95/65 RX+115/75 MRX 75/55lbs Rest 2min 3min AMRAP: 7 Over the Bar Burpees 6

Push Press to Split Jerk Build-up E2MOM 3 to 1 / 3 to 1 / 2 to 1 / 2 to 1 / 1 to 1 / 1 to 1 / 1 to 1 3 Rounds For Time: (18min cap) 12 Kettlebell Goblet Strict Press RX+ Strict Handstand Push-Ups 600m Run/Row or 1.5k Bike 6

Front Squat Build Up E3MOM 10 – 10 – 5 – 5 – 5 15 Minute AMRAP: 10 Front Rack Lunges 15 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ or 50 Double Unders 5 Front Squats 1 Rope Climb 15′ RX+ 1 legless MRX 10′ Core & Leg Development 20 Double KB Front Rack Reverse

Bench Press Build-up E3MOM 10 – 10 – 5 – 5 – 5 For Time Alternating Reps of: (21min cap) 10 – 12 – 14 – 16 – 18 – 20 Hang Clean 115/75 RX+155/105 MRX 75/55 20 – 18 – 16 – 14 – 12 – 10 Over the Bar Burpees Core Development 20

“COE” 10 Rounds For Time: (35min cap) 10 Thrusters 95/65lbs MRX 75/55 10 Ring Push-Ups MRX 10 Parallette / Dumbbell/Kettlebell Push-Up Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis- McChord, Wash., died April 27th,

For time: (35min cap) 1000m Run/Row or 2.5k Bike 50 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run/Row or 2k Bike 40 Deadlifts 135/95 RX+155/105 MRX 95/65lbs 600m Run/Row or 1.5k Bike 30 Hang Cleans 400m Run/Row or 1k Bike 20 Shoulder to Overhead 200m Run /Row or 0.5k Bike 10 Ground

EMOM Activator for 5min Empty Barbell or 25% or less 1RM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance or Drop Squat Snatch Build-up E2MOM 1 – 1 – 1 – 1 – 1 – 1 14min AMRAP: 7 Muscle Ups (bar or ring) MRX 7

Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 20 Rounds For Time: (21min cap) 10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 5 Kettlebell Goblet Thrusters One person works and completes a full round, one person rests and then switches. *Athletes must slap hands to switch and

Deadlifts & Sumo Deadlifts E2:30MOM (Alternating Lifts) 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts 13min AMRAP: 13 Deadlifts 165/115lbs RX+205/135 MRX115/75 1 Rope Climb or 10 Pull-up MRX 10’ / Ring Rows 13 Sumo Deadlifts 10 Toes to Bar Core & Flexibility Development 13