June 2024

HERO WOD “ABBATE” For Time: (40 min cap) 1 mile Run 21 Clean & Jerks 155/105 115/75 800m Run 21 Clean & Jerks 1 mile Run U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of […]

“Reverse JACKIE” For Time: (15min cap) 30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row 50 Thrusters 45/35lbs 30 Pull-ups MRX Ring Rows OR “Double JACKIE” For Time: (25min cap) 2000m Row 100 Thrusters 45/35lbs 60 Pull-ups MRX Ring Rows Flexibility Development 2x30sec Couch Stretch or

4 Rounds For Time: (35min cap) 25 Calorie Row/Bike or 400m Run 25 Hang Snatch 95/65lbs RX+ 15/75 MRX 75/55 25 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10lbs REST 2min after Each Round Core & Guns Development 25 Barbell Curls 15 Glute Ham Raises or Reverse Hypers 25 Dumbbell Hammer Curls 15 Hip

1 1/2 Bench Press E3MOM 5 Sets X 5 -1 1/2 reps @ 50-75% **1 1/2 reps = lower to chest; press to 1/2; lower to chest; press to lockout = 1 rep** Main Site WOD (RX+) 3 Rounds For Time: (14min cap) 10 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 20

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3 rounds** 4

Strict Press Build Up 5 x 4 E3MOM 5 Rounds For Time: (21min cap) 10 Shoulder to Overhead 115/75 RX+ 165/115 MRX 75/55 OR 5 Shoulder to Overhead 155/105 RX+ 205/135 MRX 115/75 75 Double Unders OR 25 Box Jumps 24/20″ MRX 20/18″ rest 1 minute after each round Handstand & Core Development 10 Handstand

Sumo-Deadlift Build Up 5 x 4 E3MOM For Time: (21min cap) 21 Sumo Deadlits 315/205 MRX 225/145 9 Ring Muscle-Ups MRX Bar Muscle-Ups 21 Calorie Row or Bike 15 Sumo Deadlifts 6 Ring Muslce-Ups MRX Bar Muscle-Ups 15 Calorie Row or Bike 9 Sumo Deadlifts 3 Ring Muscle-Ups MRX Bar Muscle-Ups 9 Calorie Row or

Overhead Squat Build Up 5 x 4 E3MOM “An AMRAP Chipper” by DB 3min AMRAP: 12 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ 6 Wallball Sit-ups rest 2 minutes 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-ups MRX Ring Rows rest 2 minutes 3min AMRAP: 12 Hang Power Cleans 12 Hand

“GI JANE” 100 Burpee Pull-ups For Time OR “RAMBO” by DB 100 Burpee Chest To Bar Pull-ups For Time OR “GEN PATTON” by DB 50 Burpee Muscle-ups For Time (Bar or Ring) 30 Minute Cap for ALL WODs *For all WODs, must dead hang/full arm extension before pull-up/MU/etc. Core Development 20 Plate Ground to Overhead

For Time: (30min cap) 40 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 20 Wallball Sit-Ups 20/14 MRX 20/10 400m Row/Run or 1K Bike 20 Deadlifts 185/125 RX+ 225/155 MRX 135/95 40 Over the Bar Burpees 200m Row/Run or .5K Bike 20 Russian Kettlebell Swings 40 Wallball Sit-Ups 400m Row/Run or 1K Bike 40 Deadlifts