June 2024

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 30min AMRAP: 15 Pull-ups RX+Chest to Bar MRX Ring Rows 10 Right Arm Dumbbell/Kettlebell Overhead Reverse Lunges (alt legs) 15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 10 Left Arm Dumbell/Kettlebell Overhead Reverse Lunges (alt legs) 100 Double-Unders or Crossovers […]

Build Up E2MOM Strict Press = 6 – 3 – 1 Push Press = 5 – 3 – 1 Push/Split Jerk = 4 – 2 – 1 Main Site WOD (RX+) For Time: (20min cap) 20 Strict Press 200m Dumbbell/Kettlebell Farmers Carry 30 Push Press 200m Dumbbell/Kettlebell Farmers Carry 40 Shoulder to Overhead 200m Dumbbell/Kettlebell

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the

3 Rounds For Time: (30min cap) 800m Run/Row or 2k Bike 25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Chest to Bar RX+ Muscle-Ups (ring or bar) MRX Pull-ups 5 Squat Cleans 155/105 RX+185/125 MRX115/75 6min Isometric EMOM Challenge Min 1 = Handstand Hold Min 2 = Iron Chair Hold on Wall

Team WOD “Two Steppin” by DB For Time: (27min cap) Partner 1 – RUN 200m / Partner 2 – 11 Kettlebell Goblet Step-Ups Partner 2 – RUN 200m / Partner 1 – 11 Kettlebell Goblet Step-Ups Partner 1 – Row 250m / Partner 2 – 11 Cleans Partner 2 – Row 250m / Partner 1

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead) 44 Over the Bunker Jumps (Box Jump Overs can use hands)

Bench Press Build Up 5×4 E3MOM 3min AMRAP: 3 Wall Walks 6 Push-ups 3 Power Snatch 115/75 RX+ 135/95 MRX 95/65 Rest 2min 3min AMRAP: 6 Handstand Push-Ups or Shoulder to Overhead 3 Over the Bar Burpees 3 Power Snatch Rest 2min 3min AMRAP: 3 Power Snatch 3 Over the Bar Burpees 6 Push-ups *Athletes

Build Up to a Max of the Following Complex E3MOM x 5 Sets 5 Deadlift to 4 Hang Clean to 3 Front Squat to 2 Shoulder to Overhead “Body Builder’s Mile” by DB For Time: (20min cap) 400m Run/Row 50 Deadlifts 200m Run/Row 40 Hang Cleans 400m Run/Row 30 Front Squats 200m Run/Row 20 Shoulder

Back Squat Build Up 5×4 E3MOM 6min AMRAP: 12 Back Squats 135/95 RX+155/105 MRX 95/65 36 Double Unders or 36 Crossovers 1 Rope Climb 15’ RX+ Legless MRX 10’ REST 2min 6min AMRAP: 24 Air Squats 36 Double Unders or 36 Crossovers 12 Pull-ups RX+Chest to Bar MRX Ring Rows *Athletes Choice on which AMRAP